Often known as folate (in its natural form) or vitamin B9, folic acid is an essential vitamin that is meant for regular consumption. Its benefits are numerous for the old, young, male and female. It functions best in the production of genetic material, DNA and RNA and a very important nutrient for a healthy pregnancy. It also helps in red blood cell formation and the maintenance of blood circulation.
Serious health challenges can be developed if found to be insufficient. Some foods have been found to be excellent sources of this vitamin and they include;
The addition of dark leafy greens like spinach or lettuce, for example, to your diet can boost your intake of folic acid.
Increase your consumption of citrus fruits (like oranges) as they are found to be the highest source of folic acid in the fruit department. Other fruits like papaya, grapefruit, strawberries, banana, mangoes, guava and kiwi are also good sources too.
Beans and peas are also excellent sources of folic acid and are extremely affordable too. A small bowl of these can provide your daily folate need and supply you with other nutrients too.
Avocado (also known as butter pear) is another excellent source of folic acid, vitamin K and dietary fiber.