4 Choices of Fruit that Contain Folic Acid

Fruits that contain folic acid

4 Choices of Fruit that Contain Folic Acid

Folic acid is a water-soluble vitamin. The synthesis of vitamin B has a multitude of health benefits. Unfortunately, the body cannot produce folate naturally, so you need to get it from food.

Some foods contain folic acid, for example, green vegetables such as spinach, cabbage, and broccoli. This vitamin is also found in eggs and offal, such as beef liver.

Some nutrients even require certain grain products to be fortified with folic acid. This process is usually added to cereal, pasta, bread, and even rice.

Apart from these sources, natural folic acid can be obtained from fruit sources. The following fruits contain folic acid!

Types of Fruit that Contain Folic Acid

The following types of fruit are high in folic acid:

1. Banana

Bananas are known for their ability to significantly increase energy levels. Well, this fruit is also high in folate content. In fact, bananas can help meet your daily folate needs.

A medium-sized banana contains 23.6 micrograms of folate or six percent of your daily needs. This fruit contains other nutrients, including potassium, vitamin B6, and manganese.

2. Orange

Behind its sour taste, oranges contain high levels of folate. Just one large orange contains 55 micrograms of folate.

This fruit also contains vitamin C, increasing the body's immunity and preventing various diseases. 

Several studies have proven that regularly consuming oranges can reduce the risk of various types of cancer.

You can get this vitamin from lemons, limes, tangerines, and grapefruit.

3. Avocado

Its soft texture and butter-like taste make avocado often paired with other foods. Of all the fruits that contain folate, avocado contains the highest folate.

Just half the fruit contains 82 micrograms of folate. This fruit also contains heart-healthy monounsaturated fats. Avocados can also prevent the development of heart disease.

4. Papaya

This fruit is known to be effective in facilitating bowel movements. One cup or around 140 grams of papaya can contain 53 micrograms of folate.

This figure fulfills around 13 percent of your daily folate needs. Besides folate, papaya is rich in vitamin C, potassium, and antioxidants. All of which can help maintain overall health.

A series of benefits of folic acid for health

This vitamin is really needed by pregnant women in the early trimester. Because folic acid plays a significant role in forming the baby's neural tube. 

If the intake is insufficient, the prospective baby is at high risk of experiencing spina bifida or spinal cord abnormalities.

Apart from the development of the neural tube, here are other benefits of folic acid:

• Helps the body to create and repair DNA.
• Supports the process of cells growing, dividing, and working correctly.
• Produces certain proteins
• Helps the maturation of red blood cells

Dangers of Folic Acid Deficiency

Folate deficiency can cause many health problems, such as:

• Anemia or lack of red blood cells
• Increased risk of heart disease and certain cancers
• Developmental issues in the fetus

Besides physical health, mental health is no less important to pay attention to. If you experience mental problems, don't hesitate to see a psychologist.

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