Folic acid, or vitamin B11, is needed for growth, proper functioning of the body and the production of white and red blood cells. It is therefore wise to stick to the recommended daily amount of folic acid. Before you immediately reach for the supplements, we give you a list of foods high in folic acid.
What is folic acid good for?
As we mentioned above, you need folic acid for the growth and proper functioning of the body. It also plays a role in the production of white and red blood cells. If you have a folic acid deficiency you can develop anemia.
In addition, folic acid is very important for pregnant women and the early development of the unborn child. There are rumors that folic acid is good for men’s sperm quality, but a 2020 study found no link between folic acid and sperm quality
Folic acid: what is it in?
Below you will find a list of foods that contain folic acid.
- Spinach
- Kale
- Broccoli
- asparagus
- Strawberries
- Kiwis
- Citrus fruits
- Whole grain bread
- Meat and dairy products (to a lesser extent)
How much folic acid per day?
According to the Nutrition Center, you need 300 micrograms of folic acid per day if you are 18 years and older. If you eat a healthy and varied diet, you will generally get enough folic acid. 200 grams of spinach already contains 250 micrograms of folic acid. Do you fill your plate with Brussels sprouts? Then you get almost 200 micrograms. In general, green vegetables contain a lot of folic acid, but many types of fruit also contain folic acid. An egg contains 30 micrograms of folic acid
Please note: do you suspect a folic acid deficiency? Then first visit a doctor.
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