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Health Donate - Foods Containing Folic Acid
Basically there are lots of high folic acid foods, so pregnant women will never feel bored to consume them. Here is a list of foods that contain folic acid which can be used as an option for daily consumption!
1. Chicken liver
Chicken liver is the most recommended food containing high folic acid. The content of folic acid in 100 grams of chicken liver is around 1000 mcg. Consumption of less than 100 grams of chicken liver means that it can meet the daily needs of folic acid for pregnant women.
2. Beef liver
The content of folic acid in beef liver is not as much as in chicken liver, but it is still included in foods rich in folic acid that are good for pregnant women. There are approximately 250 mcg of folic acid in a serving of 100 grams of beef.
3. Soybeans
Soybeans are also included in foods that contain high folic acid. Every 100 grams of whole soybeans contains 210 mcg of folic acid. Soybeans can be consumed directly or through processed products such as tofu, tempeh, and milk.
Apart from soybeans, there are also many other beans that have a lot of folic acid content such as kidney beans, green beans, resistant beans, and peas.
4. Green vegetables
Foods that contain high levels of folic acid are green vegetables. One of the most recommended is spinach. This one green vegetable contains 130 mcg in every 100 grams. While other vegetables including foods rich in folic acid are like broccoli, asparagus, lettuce, and mustard greens.
5. Salmon
Salmon is also included in the list of high folic acid foods. Besides containing folic acid, salmon also contains omega 3 which is also very good for fetal growth.
Consumption of salmon in pregnant women should be considered, which is more advisable to cook until cooked. Besides salmon, pregnant women are also advised to consume other types of fish, especially freshwater fish.
6. Grains
The intended grain is like wheat, corn, cereals, and various processed products. Aside from being a source of folic acid, whole grains can also be a source of protein, fiber, and minerals needed by the body.
7. Poultry meat
Poultry meat like chicken is also a good source of folic acid. Chicken meat also contains iron which is needed by pregnant women, especially during the early trimester.
8. Eggs
Eggs are food ingredients that contain vitamins A, D, and some vitamin B complexes, including folic acid. Consumption of eggs as a food containing folic acid every day is permitted, but still pay attention to other ingredients in eggs. Please note that egg yolks have a high cholesterol content.
9. Fruit
The need for folic acid can also be met using fruits that contain folic acid. Fruits contain vitamins and minerals that are needed by the body. Some types of fruit that are high in folic acid include avocados, papaya, bananas, and melons.
10. Processed milk
Foods that contain high levels of folic acid are milk and other processed products. As we know, milk is indeed very good for growth. There are also many special milk products for pregnant women enriched with folic acid.
In addition to eating foods and fruits that contain high folic acid, taking folic acid supplements for pregnant women may also be needed. Before choosing supplements with the right dosage, you should consult with a doctor.
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