Food rich in folic acid What food does folic acid supplement eat? Women need to start taking folic acid supplements three months before pregnancy. Folic acid is rich in a variety of animal and plant foods, and women can supplement folic acid through food supplements. Folic acid supplementation can eat the following foods:
Fruits: oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, bayberry, begonia, jujube, hawthorn, pomegranate, grapes, kiwifruit, pears, walnuts and apples.
Vegetables: lettuce, spinach, asparagus, cauliflower, rape, Chinese cabbage, green vegetables, lentils, pods, tomatoes, carrots, pumpkins, mushrooms, etc.
Beans: soybeans, bean products, walnuts, cashews, chestnuts, almonds, pine nuts, etc.
Animals: Liver, kidney, poultry and eggs of animals, such as pork liver, beef, mutton, chicken and egg yolk.
Cereals: whole wheat flour, barley, rice bran, wheat germ, brown rice, etc.
Kiwifruit rich in folic acid is not only a kind of fruit with high folic acid content, but also rich in vitamin C, which can stabilize folic acid and improve the absorption and utilization rate of human body, and has complementary effects.
Peach is rich in nutrition, besides folic acid, it also contains many vitamins, fruit acids and trace elements, which is especially suitable for people with high iron content and iron deficiency anemia. However, although peaches are nutritious and delicious, they should be eaten in moderation, otherwise eating too much will easily lead to diarrhea or get angry.
In addition to folic acid, pears also contain a lot of protein, fat, calcium, phosphorus, iron and glucose, fructose, malic acid, carotene and various vitamins, which have good effects of promoting fluid production to quench thirst, moistening dryness and resolving phlegm, moistening lung and relieving cough, nourishing yin and clearing heat.
Strawberry Strawberry is rich in nutrition, containing folic acid, fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids and minerals such as calcium, phosphorus and iron. In addition, it also contains a variety of vitamins, especially vitamin C, which contains 60mg per100g strawberry. Carotene contained in strawberry is an important substance to synthesize vitamin A, which has the function of improving eyesight and nourishing liver. Strawberries also contain pectin and rich dietary fiber, which can help digestion and make the stool unobstructed.
Cherry Cherry is a fruit with high folic acid content. In addition, the iron content of cherries is particularly high. Eating cherries regularly can supplement the human body's demand for iron, promote the regeneration of hemoglobin, not only prevent iron deficiency anemia, but also enhance physical fitness, brain and intelligence. In addition, cherries are also rich in vitamin A, which is 4-5 times more than grapes, apples and oranges.
Aloe vera, a vegetable rich in folic acid, can be said to have the highest content among green vegetables. It is suggested that fresh aloe should be eaten as soon as possible after purchase, and cooked by microwave oven, quick frying or quick blanching to maintain its nutritional value.
Spinach Spinach is rich in folic acid. The biggest function of folic acid is to prevent the fetus from being hurt by nervous system malformations such as spina bifida, hydrocephalus and anencephaly. At the same time, spinach is rich in B vitamins, which can also help women to prevent pelvic inflammatory disease, mental depression, insomnia and other common diseases.
Broccoli Broccoli is not only high in folic acid, but also extremely low in calories. Its rich dietary fiber can also help women improve constipation.
Carrots Carrots are rich in carotene and have antioxidant activity, and their folic acid content is also very rich. It is suggested that they can be washed and eaten directly into juice, which will be the most direct way to absorb a lot of folic acid.
Tomatoes Tomatoes are rich in folic acid, carotene, vitamin B and vitamin C, and the content of vitamin P ranks first among vegetables. Eating more tomatoes has anti-aging effect, can keep the skin fair, and can also play the role of promoting fluid production to quench thirst, invigorating stomach and digestion, cooling blood and calming liver, clearing away heat and toxic materials and lowering blood pressure.
Folic acid supplement recipe for pregnant women Spinach chicken pot Ingredients: half chicken, spinach 100g, 4 mushrooms, ginger, onion, winter bamboo shoots, oyster sauce, soy sauce, sugar and salt.
Production method:
1, wash the chicken and chop it into small pieces; Wash spinach, blanch with boiling water, and cut into sections; Wash mushrooms and cut into pieces; Cut the winter bamboo shoots into pieces.
2. Heat oil in the pot, add onion and ginger until fragrant, add chicken pieces, mushrooms and oyster sauce and stir fry for a while.
3. Add cooking wine, salt, sugar, soy sauce and winter bamboo shoots and stir-fry until the chicken pieces are completely cooked.
4. Put the spinach into the casserole and pour in the fried chicken pieces.
Egg tofu Chinese cabbage raw materials: tofu 100g, Chinese cabbage 250g. Accessories: 200g of fresh chicken soup, 2g of monosodium glutamate and 3g of shredded ginger.
Production method:
1, blanch the tofu with boiling water and cut it into squares of appropriate size.
2. Wash the cabbage with clear water and cut into pieces, and put the chicken soup into the pot and heat it.
3. After the water is boiled, add tofu and cabbage, boil, add ginger and refined salt, boil, and add a small amount of monosodium glutamate to the soup bowl. The oil slick in chicken soup should be removed.
Beef and Chinese cabbage raw materials: Chinese cabbage, beef, sesame oil, salt, pepper and ginger.
Production method:
1. Wrap the cleaned cabbage with plastic wrap, heat it in the microwave for two minutes, then take it out and cut it into pieces for later use.
2. Add water to the pot and bring it to a boil. Add beef and ginger slices, take out the beef when it is cooked, cool and slice.
3. Put the Chinese cabbage and beef slices into a dish and mix in sesame oil, salt and pepper.
Pork asparagus rolls Raw materials: pork, asparagus, cooking wine, ginger, garlic, salt, curry powder and black pepper.
Production method:
1. Marinate pork slices with cooking wine, ginger and minced garlic 10— 15 minutes.
2. Wash asparagus, remove roots and peel, and cut into sections of moderate length.
3. Wrap the asparagus section with salted pork.
4. Sprinkle curry powder, salt and black pepper on the wrapped roll and bake in the oven for about 7 minutes.
Asparagus and egg salad ingredients: asparagus 200g, egg 1 piece, carrot 1 piece, salt, sugar, sour cream, pepper and mayonnaise.
Practice: asparagus and carrots are peeled and processed into small pieces. First, put carrots in water, cook them to the right taste, turn on a big fire, add asparagus, blanch for about 1 min, then take them out, rinse asparagus and carrots with cold water, and drain the water for later use. After the eggs are steamed, put the yolk aside and cut the egg white into small pieces. Put carrot sticks, asparagus and eggs together in a large bowl. Mix egg yolk, mayonnaise, sour cream, pepper and a little sugar and salt to make salad dressing. Of course, sour cream can also be replaced by yogurt. Mix asparagus, carrots and egg whites with salad dressing.
Ingredients of beef cheese sandwich: beef 120g, 4 slices of bread cheese, 4 slices of pickles, 4 slices of onions, 4 slices of tomatoes, appropriate amount of lettuce, 20g of soy sauce, half a spoonful of sesame oil, a little olive oil, an appropriate amount of Thousand Island Sauce, a little garlic and black pepper, and 7g of sugar.
Practice: 20 grams of soy sauce, 7 grams of sugar, chopped green onion 1/2 spoons, a little garlic, a little sesame oil 1/2 spoons, and a little black pepper, and mix well. Cut beef into small pieces with a thickness of 0.5cm, put them into barbecue sauce, knead them evenly and marinate for 30 minutes. Then pour a little olive oil into the pot, heat it slightly, add beef slices and fry on both sides. The baked bread is cut in half horizontally. Squeeze thousand island sauce on the upper and lower layers. Add lettuce, tomato slices and onion slices in turn. Add the fried beef. Add pickled cucumber slices, cover with cheese slices, and cut into edible sizes before eating.
Ingredients: 2 large tomatoes, pork liver 1 small pieces, appropriate amount of onion, appropriate amount of ginger onion, and appropriate amount of seasoning.
Practice: Wash the tomatoes, remove the pedicels and soak them in boiling water for two minutes. Stir-fry onion and shredded ginger, remove and throw away. Rinse pig liver with running water and soak it in clear water for half an hour. Then take out the slices, rinse them under water until there is no blood, drain them, add cooking wine, shredded ginger, shredded onion and a little starch, mix well and let them stand. Peel the tomatoes and cut them into small pieces. Stir-fry tomatoes in a pot for a few times, add half a tablespoon of sugar, stir-fry sand repeatedly into a paste, pour in a bowl of water, boil, cover and simmer for about 20-30 minutes to form tomato thick soup. Open the lid and add salt and chicken essence to taste. Turn on the fire, put the pork liver in, wait for about half a minute, turn off the fire and sprinkle chopped green onion when you see the pork liver turn white.