Crucial folic acid – important indeed!

Andrea Varga-Darabos Crucial folic acid – important indeed! 3 minute reading time

So much, that its insufficient supply can lead to a range of grave symptoms or diseases. Folic acid is mainly responsible for cell growth as well as regular cell division. Our physical and mental well-being depends on it: although it's not a proven fact, a number of studies have been published recently which show that a lack of folic acid can even lead to depression.

A proper supply of folic acid during pregnancy can decrease the risk of a number of fetal development disorders

If the body has a sufficient supply of folic acid, it ensures vital functions such as cellular regeneration and the production of red blood cells and thus helps avoiding anaemia. It's a well-known fact that a proper supply of folic acid can help prevent such severe conditions as Alzheimer's disease and some forms of cancer. After all this terrifying news, it's a truly positive development that fortunately, folic acid is found in many delicious vegetables and foodstuffs.

Which ones? Let's go over them one by one:

Dark-green leafy vegetables, such as spinach, kale and kohlrabi. A single serving of these can cover your daily requirement of folic acid. Eat the leaves raw or blanch them over olive or coconut oil with a little salt and pepper, and they make a meal in themselves.

Spinach: most probably the queen of folic acid, if such a thing exists. All forms are rich in folic acid and also contain Vitamins A, C, K and manganese.

Broccoli: one of the best detoxifying vegetables which is best consumed raw. If you decide on blanching it, make sure you don't leave it in the water for too long, otherwise you can lose its precious ingredients.

Fruits: oranges, grapefruit, grapes, strawberries, bananas, papayas.

Legumes, including beans, green beans, peas, split peas and lentils. Use these fresh vegetables to make a delicious soup!

Avocado – did you know that a single piece of this fruit covers 22% of your daily requirement of folic acid? It is also a great weight-loss treat, not to mention its fatty acid and Vitamin K content.

Brussels sprouts: it's probably not your favourite, yet it's still a highly valuable vegetable, not just because of its vitamins (Vitamins A, C, K, potassium and manganese), but also its high folic acid content. Cook it in hot water and a handful will cover your daily folic acid requirement – can you believe it?

Oilseeds, including sunflower, pumpkin, sesame and flax seeds, peanuts and almonds. You can eat them raw as a snack or add any of them to your salad.

Cauliflower: apart from its high folic acid content, it is also rich in Vitamin C. A handful of blanched cauliflower covers 14% of your daily folic acid requirement.

Beets: they contain a wide range of antioxidants and also have a liver cleansing effect. Need we say more? Sure, since it has a high folic acid content – a handful of it is enough to cover more than one-thirds of your daily folic acid requirement.

Corn: forget about tinned corn, and go for fresh cooked or possibly tender, raw versions.

Celery: it's rich in folic acid and is also recommended to treat kidney stones. The stalk and the actual vegetable are both suitable for use and they're both incredibly healthy!