Foods rich in zinc and folic acid: Full Table

He folic acid (Pteroyl monoglutámico acid) is a water-soluble vitamin Family B complex. What we found in foods is folic acid as such, but its derivatives or folate, which they are extremely sensitive to cooking, take food being better, whenever possible, fresh (fruits, vegetables&# 8230;).

Spinach, bread and the cereals are three major sources of folic acid, a nutrient, in the case of women, is particularly important during pregnancy stages like. Folic acid contributes to central nervous system development and the baby's skull future. Other vegetables can also be included in the diet, because they are high in folic acid, are endives, the watercress, the chard, the endive, the Brussels sprouts and the cabbage. And are not the only foods because there is also a wide variety of fruits rich in folic acid, as well as nuts, in particular, nuts (Also contain magnesium, iron and zinc).

They are rich in folic acid:

  1. Vegetables: Lentils, chick peas, beans, soybeans.
  2. Vegetables: Spinach, chard, peas, beans.
  3. Fruits: Orange, strawberry, orange, melon, kiwi, mango, banana, tangerine.
  4. Fish: Mussels, sardines, tuna, whiting.
  5. Nuts: Pistachios, walnuts, sunflower seeds and dates.
  6. Egg Y wholemeal bread.

Foods rich in zinc

Zinc is an essential mineral for the body thanks in particular to its antioxidant. The cereals, the dairy products, the meat and the fish are the main sources of zinc, which is necessary to add other foods like asparagus, he celery, figs, eggs, eggplants, cheese, potatoes and the peaches. The lack of zinc can cause loss of appetite, weakened immune system, hair loss, diarrhea or eye injuries and skin. In children can cause stunted growth. Too much is not good because it can interfere with the absorption of other minerals, such as iron.

Other foods rich in zinc are:

  1. Chocolate and cocoa powder
  2. Dried watermelon seeds
  3. Lamb or beef
  4. groundnuts
  5. Ostras
  6. pumpkin (Including seeds)
  7. Butter
  8. Sesame flour
  9. Wheatgerm

Every diet to be healthy, should be rich, varied and balanced, including all kinds of food, because in this way we will ensure the necessary input each day of essential nutrients, vitamins and minerals. It is essential to ingest these nutrients each day to avoid shortages, especially, as we have seen, at certain stages of life. Eating healthy is a matter of knowing food and its composition a little better.

You may also be interested in: Protein-rich foods: Top 10 most protein and the most comprehensive list of foods rich in potassium and sodium.

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