You may have heard a doctor or nutritionist state that you needed folic acid in your diet. Folic acid is used for anemia, falls under the B vitamin category, and can be used to help create new cells in the body which is ideal for cancer patients or people who have a history of cancer in their families. If you are in a situation where you need to boost your diet with folic acid, there are five ways to do that.
Smoothies are a great way to get in your folic acid when you are busy in the mornings or lunch. They are quick, are carried by most health stores in the deli, or can be purchased ready made at your local grocery store. Remember, smoothies do not have to contain dairy products. You can use soft fruits and vegetables and mix them into a puree to get the consistency you want. If you are buying your smoothie, make sure it contains leafy greens or citrus fruits. In fact, a quick mango and banana smoothie may be ideal to meet all your needs.
Some people just do not care for the consistency of a smoothie. If this sounds like you, but you do not want to eat a full meal or snack to get your folic acid, consider juicing. Juicing is easy to do with a simple juicer at home. You can also make it ahead of time if it works best for you. Juicing does remove the pulp of the fruits and vegetables, so you may want to consider getting fiber from another source.
Make sure you are choosing options that will juice easily like apples and citrus fruits. You can also add greens to boost the folic acid.
One vegan meal a day is a motto some people are taking on. By having just one vegan meal a day, you can boost your folic acid intake by combining multiple superfoods. You do not have to have just a salad either. Consider black bean burgers with spinach instead of lettuce and avocado instead of mayonnaise. This super simple burger option can give you fiber, folic acid, and iron all in one simple burger meal.
Salads are the ideal way that some people use to boost their folic acid intake. You can load up on superfoods and boost the overall salad. What some people do not think of is that you can add even more folic acid with salad dressings that contain citrus. This can give small boost or you could go with a full citrus salad to give you a jolt in one go.
During the winter, many people like soups and stews to keep them going. You can opt for a blended soup, bean soup, or stew that is loaded with beans and vegetables to give you what you need. In fact if you like bean soups, you can go with a puree and give yourself several folic acid containing vegetables and beans to make the most out of every bowl.
By using all or some of these methods, you can introduce or boost folic acid into your regular diet and meet the needs your doctor or nutritionist has set. Make sure before you start pushing or boosting folic acid in your diet that you have a set amount of grams or dosage your doctor or nutritionist wants you to have. This will help you determine which methods are best for your needs.