Five Ways To Get More Folic Acid Into Your Diet 7 years ago

Five Ways To Get More Folic Acid Into Your Diet

We all need folic acid in our diet. Part of the B Vitamin group, it allows the body to perform many essential functions including red blood cell creation, DNA synthesis and repair, and the prevention of anaemia. 

It's especially important in women who are pregnant, because it plays an important role in cellular growth and regeneration.


Here are five foods high in folic acid - we know we'll be adding these to our shopping list.

1. Bananas


Bananas are high in potassium, protein, and fibre, and they're also a great way to get an extra boost of folic acid into your diet for the day. One medium-sized banana contains approximately six per cent of the daily recommended value of folic acid.


2. Broccoli


Not only is broccoli one of the best detox vegetables on the market, it's also a super source of folic acid. Half a cup of chopped broccoli contain about 13 per cent of the daily recommended intake of folic acid. A great addition to stir frys, salads and pasta additions, broccoli should be featured on every weekly shopping list.

3. Avocados



Packed full of nutrients including potassium, Vitamin C and anti-oxidants, avocados are one of the best foods to eat to help make sure you're getting enough folic acid in your diet. Half an avocado contains approximately 20 per cent of the daily recommended value of folic acid. Anyone for some guacamole?

4. Citrus fruits


Snack: Lemons And Limes Calories: 20 per fruit  Citrus fruits are loaded with vitamin C and are a great source of fibre. Add a splash of lemon or lime juice to recipes for a punchy flavour without any added fat, calories or cholesterol.

Fruits are a great source of folic acid, but citrus fruits are top of the bunch. Oranges are a particularly rich source of folid acid. One orange contain 10 per cent of the daily recommended value, while a papaya contains 29 per cent. Other folate-rich fruits include strawberries, raspberries, grapes and grapefruit.

5. Peanuts

Seeds and nuts: Almonds, peanuts, sunflower seeds – all of them contain monounsaturated fats that help your body to create cholesterol. Believe it or not, your sex hormones actually need a little bit of cholesterol in order to function properly, so enjoy your seeds and nuts (but in healthy portions – remember, they can be pretty fattening if you overindulge!)

Penauts are rich in folic acid and a great source of copper, magnesium, zinc and protein. Half a cup of peanuts contains approximately 106 micrograms of folic acid, which translates to just over a quarter of the daily recommended value.


Studies have shown that folic acid needs to be taken in a tablet supplement for at least 14 weeks before conceiving and 12 weeks into pregnancy. Clonfolic contains the exact recommended daily dose of folic acid for women when planning a pregnancy – 400 micrograms. For more information click here

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