Foods High In Folic Acid And Vitamin D
Folic acid and vitamin D are essential nutrients for the human body. Folic acid, also known as folate or vitamin B9, is crucial for the formation of red blood cells and the prevention of birth defects. Vitamin D, on the other hand, helps the body absorb calcium and maintain strong bones.
While folic acid is found in many foods, vitamin D is a bit harder to come by. Here are some foods that are high in both folic acid and vitamin D:
Salmon
Salmon is a great source of vitamin D and folic acid. A 3.5-ounce serving of cooked salmon contains around 450 IU of vitamin D and 21% of the daily recommended intake of folate.
Eggs
Eggs are another good source of both folic acid and vitamin D. A large egg contains around 20 IU of vitamin D and 22 mcg of folate.
Mushrooms
Mushrooms are one of the few foods that naturally contain vitamin D. They also contain folate, making them a great addition to any diet. One cup of sliced mushrooms contains around 10 IU of vitamin D and 16 mcg of folate.
Spinach
Spinach is a leafy green vegetable that is packed with nutrients, including folic acid. One cup of cooked spinach contains around 263 mcg of folate. While spinach doesn't contain much vitamin D, it can still be a great addition to your diet.
Fortified Foods
Many foods are fortified with both folic acid and vitamin D, making it easy to get the nutrients you need. Some examples of fortified foods include milk, breakfast cereals, and orange juice.
In conclusion, getting enough folic acid and vitamin D is important for overall health. By incorporating these foods into your diet, you can ensure that you are getting the nutrients your body needs to function properly.