What You Need to Know about Folic Acid

Food & Nutrition Rowena T.

Foods

Folate is commonly known as vitamin B9, which is a water-soluble vitamin with many essential body functions. Vitamin B9 is naturally found in various foods, including folic acid in fortified foods. It’s recommended that adults take a minimum of 400 mcg [3] of folate every day to prevent deficiency.

Asparagus

Asparagus contains a significantly concentrated number of vitamins and minerals, including folate. One of the significant benefits of asparagus is the presence of a good nutrient profile. In 90 grams of cooked asparagus, you can get 20 calories, 2.2 grams of protein, 0.2 grams of fat, and 12% of the RDI of vitamin C.

Apart from folic acid in asparagus, it’s also a good source of antioxidants, which help protect the cells from oxidative stress and the harmful effect of free radicals. Consuming asparagus also proves to help improve digestive health in individuals.

Studies prove that a diet that’s high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, diabetes [4], and heart disease.

Rowena T. March 16, 2021

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