Foods rich in folic acid and zinc that should not be missed in a balanced diet for its important health benefits.

It provides an extra benefit to your diet with foods rich in folic acid and zinc, two nutrients that intervene in essential functions for the proper functioning of the body. Where to find zinc and folic acid?

Following a varied and balanced diet is the best way to ensure the necessary contribution of essential vitamins and minerals, including folic acid and zinc that we can find in a good number of foods. For this, it is important to know the foods richest in these nutrients to include them in the daily diet.

Benefits of folic acid

The folic acid (monoglutámico pteroyl acid) is a water-soluble vitamin B group What we found in foods is folic acid as such, but its derivatives or folates, which are extremely sensitive to firing, being better take fresh food whenever possible (fruits, vegetables …). Among the main benefits of folic acid:

  • Folic acid protects the heart.
  • Improves the health of the skin, nails, and hair.
  • Involved in the renewal of all cells.
  • The lack of folic acid causes fatigue and anemia.
  • Folic acid during pregnancy contributes to the development of the central nervous system and the skull of the future baby.

Benefits of zinc

Zinc increases the defenses, and as studies have shown to help mitigate the symptoms of the cold. Zinc has antioxidant properties and is an essential mineral for the regeneration of tissue and for wounds to heal faster.

The lack of zinc can cause loss of appetite, weakened the immune system, hair loss, diarrhea or eye injuries and skin. In children, it can cause growth retardation. Excess is not good either, as it can interfere with the absorption of other minerals, such as iron.

Foods rich in folic acid and zinc

Foods with folic acid and zinc
  • Nuts
  • Pistachios
  • Sunflower seeds
  • Vegetables
  • Liver
  • Jewish
  • Soybeans
  • Granola cereals

Foods rich in folic acid

Foods with folic acid
  • Legumes (lentils, chickpeas, beans, soy).
  • Vegetables (spinach, chicory, watercress, Brussels sprouts, cabbage, chard, peas, beans).
  • Fruits (orange, strawberry, orange, melon, kiwi, mango, banana, tangerine).
  • Fish (mussels, sardines, tuna, whiting).
  • Nuts (pistachios, nuts, sunflower seeds, and dates).
  • Egg and wholemeal bread.

Foods rich in zinc

food with zinc
  • Cereals
  • Dairy products
  • Asparagus
  • Celery
  • Egg
  • Potatoes
  • Eggplants
  • Peaches
  • Chocolate and cocoa powder
  • Lamb or beef meat
  • Peanuts
  • Oysters
  • Pumpkin (also its seeds)
  • Butter
  • Sesame flour
  • Wheat germ