Folic acid, 18 foods that contain it

Women of childbearing potential who are planning to become pregnant should include folic acid in their diet . Proper nutrition allows you to cover your daily requirement of 0.2 mg, but often in part it is lost due to cooking or food storage and during pregnancy the requirement doubles. For this reason, supplementation is often required (0.4 mg of folic acid per day). Here in the photo gallery 18 foods rich in folic acid, from asparagus to yogurt, from veal to beef, from beer yeast to wheat germ.

The daily requirement of folic acid under normal conditions is 200 micrograms per day, while it rises to 400 micrograms per day before conception and during pregnancy (one microgram corresponds to one milligram). Source: L. DE LAURENTIIS, “The great Italian book of pregnancy”, Rizzoli.
Here are some foods that contain ipa

ASPARAGUS
There are 0.11 milligrams of folic acid in 100 grams of asparagus.

CABBAGE
In 100 grams of cabbage there are 0.4 milligrams of folic acid. 

BEANS
In 100 grams of beans there are 0.2 milligrams. of folic acid.

BEET LEAVES
In 100 grams of beetroot there are 0.02 milligrams. of folic acid.

WHEAT GERM
0.5 milligrams of folic acid in 100 grams of wheat germ

CORN GERM
AND 0.25 milligrams of folic acid in 100 grams of corn germ

Endive
Milligrams of folic acid are 0.3 percent grams of endive.

Lettuce
In 100 grams of lettuce there are 0.06 milligrams. of folic acid.

BEER YEAST
In 100 grams of beer yeast there are 4 milligrams of folic acid

BEEF
In 100 grams of beef there are 0.003 milligrams of folic acid.

WALNUTS
In 100 grams of walnuts there are 0.21 milligrams. of folic acid

PEAS
The milligrams of folic acid are 0.07 in one hundred grams of peas

SOYBE
Instead, milligrams of folic acid are 0.2 in one hundred grams of soybeans.

ORANGE JUICE
In orange juice there are 0.1 (in one hundred grams)

SPINACH
There are also 0.1 in one hundred grams in spinach

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