4 ways to get more folic acid WITHOUT taking a supplement

  Folate (folic acid) is not just for pregnant women; it is necessary for the human body (male or female) to function properly. This is because vitamin B helps in the production of DNA as well as the creation of red blood cells, which transport oxygen throughout the body. Folate is a B-complex vitamin that is found naturally in many food products such as dark leafy greens, beans, peas, and nuts. A person should consume about 400 micrograms of folate per day. To achieve this goal, here is a list of products that are considered the best natural sources of folate: Black beans Half a cup of cooked black beans contains 128 mcg of folate. Present in many Mexican dishes, black beans are also rich in antioxidants. Lentils Make a homemade lentil soup and enjoy its benefits. Just half a cup of cooked lentils contains 179 mcg of folate. Rich in protein and fiber, they are a dish that satisfies hunger. Spinach One cup of cooked spinach contains 131.5 mcg of folate and also has vitamin K, which helps with good coagulation. Asparagus The next time you think of a soup or a side dish, make it asparagus, as half a cup of asparagus contains 134 mcg of folate and pairs well with any dish. Here are some delicious recipes: Creamy pasta with asparagus and peas Rice and beans dish And a delicious spinach pie