A vital B vitamin which is essential for your DNS synthesis and numerous bodily functions, folic acid is necessary for everyone’s development – not just pregnant women as you may once have thought. Experts advise a 400 microgram serving for elderly people which can be sourced from a number of natural ingredients, from broccoli to legumes. Just adding some more of these ingredients into your diet can really help you feel better in yourself. Here are a few of the top ingredients you should start adding to your diet for your daily dose of this essential nutrient.
Broccoli
Broccoli is great for adding a moderate amount of folic acid, with 51 micrograms found in every ½ cup of this delicious vegetable. Of course, there are many other nutrients besides that you can also benefit from – iron, fibre and vitamin C are just a few. It’s easy to add broccoli to your diet, from just having it has a boiled or steamed side dish to adding to to soups, pasta dishes and stir fries.
Squash
A great winter vegetable, squash plays host to around 15 percent of the daily requirement for elderly people in just one cup. Not only that but it also offers vitamin B1, C, B6, niacin, potassium and fibre. There are plenty of options in the squash family, such as acorn, butternut, turban and pumpkins. Try having it mashed as a side dish to your main meal, blending it in soups for added thickness or roasting it with other vegetables for a delicious addition to your daily diet.
Mushroom
Mushrooms may look unassuming but they are a fantastic source of so many vitamins, minerals, antioxidants, proteins, amino acids and antibiotics. These tasty fungi provide calcium, iron, vitamin D, copper, selenium and potassium, as well as providing folic acid. Because they are so low in fat and cholesterol, they’re great for maintaining a healthy diet. Studies suggest that they can help you to prevent breast and prostate cancers, as well as lowering your cholesterol. They can also boost your immune system so they are perfect for elderly people who may be more at risk of a lowered immune system.
Bell peppers
Bell peppers provide 92 grams of folic acid in every cup, so you can get over 10 percent of your daily intake from this one vegetable. They are also a source of vitamin A, C, B6, B2, E, K and a host of antioxidants. If you need to increase your fibre intake, they can help with that too! There are various colours which each provide different antioxidants – they can be eaten raw or cooked.
Legumes
Beans and lentils are rich sources of fibre and fantastic for upping your protein intake. For elderly people looking to increase their folic acid, beans and pulses are an easy way to do it – a cup of canned baked beans can provide up to eight percent of your daily intake. They’re brilliant as a store cupboard essential that you can call upon at any meal time for a boost to your diet.
Parsley
Not just a garnish to your main meal, parsley provides many nutrients of its own. Not just a great source of folic acid, it can also boost your levels of vitamin C, A, K and luteolin. There are anti-cancer benefits to it too, as well as anti-inflammatory properties. It can be a great addition to your food as a tasty flavour booster, as well as added raw to salads for boosting your intake of folic acid.
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