Folic acid deficiency can be seen due to diet, chronic diseases or side effects of various medications. Folic acid, a type of B vitamin, is an important vitamin that supports the renewal of red blood cells in the blood and helps form DNA and RNA. Therefore, when it is deficient, it manifests itself with symptoms such as fatigue, shortness of breath, and difficulty in concentration. It is very important to detect folic acid deficiency in a short time and take the necessary precautions. We have compiled what you need to know about folic acid deficiency and practical recipes rich in folic acid for you.
What is folic acid?
Folic acid, which is often on the agenda when it comes to health, is an important member of the B vitamin family. This vitamin, which supports the growth, renewal and reproduction of cells in our body (especially red blood cells), also helps in the formation of DNA and RNA. Therefore, it is very important for folic acid to be present in sufficient amounts for cells to grow and reproduce properly.
How to understand folic acid deficiency?
Folic acid deficiency can be detected with a simple blood test. There are also cases where the deficiency is obvious through various symptoms without a blood test.
We can list some of these symptoms as follows:
- Feeling tired.
- Sores in the mouth.
- Sensitivity of the tongue.
- Feeling nervous and tense.
- A pale appearance on the skin.
- Difficulty concentrating etc.
These symptoms are early signs of folic acid deficiency and may not be enough to detect. Advanced symptoms may include cognitive difficulties and symptoms similar to depression. Regular blood tests will make it easier to detect any deficiency.
Recipes rich in folic acid:
We have prepared a few easy recipes to make your job easier, increase your folic acid consumption and help you easily reach the amount you need to consume daily.
Quinoa Salad with Spinach and Avocado
Ingredients : 2 cups baby spinach, 1 ripe avocado (chopped), 1 cup cooked quinoa, 1/2 cup cherry tomatoes (cut in half), 1/4 cup walnuts, lemon mustard vinaigrette.
How to make :
- In a large bowl, mix together baby spinach, diced avocado, cooked quinoa, and cherry tomatoes.
- Mix the salad with the lemon mustard vinaigrette.
- Add some walnuts to increase the nutritional value and provide a crunchy touch.
Approximate amount of folic acid: 400-500 mcg
Green Detox Smoothie
Ingredients : 1 cup spinach, 1/2 cup kale, 1 ripe banana, 1/2 avocado, 1 cup water or almond milk, 1 tablespoon chia seeds.
How to make :
- Place spinach, kale, banana, and avocado in blender.
- Add water or almond milk.
- Blend on high speed until smooth.
- Add chia seeds and let it sit for a few minutes before consuming.
Approximate amount of folic acid: 300-400 mcg
Black Bean and Corn Salsa
Ingredients : 1 can of black beans (washed and drained), 1 cup of sweet corn, 1/2 red onion (finely chopped), 1 ripe avocado (diced), 1/2 cup of cherry tomatoes (quartered), juice of 1 lemon, cilantro (optional).
How to make :
- In a medium bowl, mix together black beans, sweet corn, red onion, avocado, and cherry tomatoes.
- Squeeze lemon juice over it and mix.
- Add chopped cilantro to taste and serve with whole grain tortilla chips or as a side dish.
Approximate amount of folic acid: 300-400 mcg