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Folic acid is an essential component of the diet of every woman of childbearing age - thanks to it, the chances of a he althy baby being born increase. We present recipes for dishes rich in folic acid. It is worth trying them out because they are simple and exquisite at the same time.

Folic acidis not synthesized in the human body, so we must provide it with food. Green leafy vegetables (Brussels sprouts, spinach, kale, lettuce), whole grains, legumes (beans, green peas), asparagus, broccoli, bananas and orange juice are a rich source of folate. Try our recipes forfolic acid-rich dishes .

Spinach and orange salad

Ingredients (serves 4):

  • 300 g of torn fresh spinach leaves,
  • mandarin,
  • orange particles,
  • chopped red onion,
  • ¼ cup of crushed nuts


  • 2 tablespoons of balsamic vinegar,
  • ¼ cup of orange juice,
  • 2 tablespoons of olive oil

Mix ingredients and add sauce.

Nutritional value per serving: 132 kcal, 7.7 g fat, 0.1 mg folate, 70 mg calcium, 1.7 mg iron

These products are a source of folic acid

Hot vegetables

Ingredients (serves 4):

  • 2 tablespoons of olive oil,
  • cut into small pieces of carrots, asparagus,
  • broccoli (4 florets),
  • cauliflower (or other vegetables you like),
  • ½ glasses of water,
  • 2 teaspoons sodium-reduced soy sauce,
  • teaspoon corn flour,
  • pepper to taste

Heat the olive oil in a large frying pan or in a wok. Add the vegetables, stew them over high heat, stirring, for about 2 minutes. Add of water, reduce heat to medium and cook, covered, for 3 minutes. Meanwhile, mix the soy sauce, flour and remaining water in a small frying pan and bring to the boil. Then combine the sauce with the vegetables and cook over high heat while stirring. Finally, add the pepper. Serve with rice or noodles.

Nutritional value per serving: 320 kcal, 8 g fat, 0.085 mg folate, 88 mg calcium, 3 mg iron

See which vegetables contain the most folic acid!

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Ingredients (6 servings):

  • 100g cookedchickpeas,
  • ¼ cup Tahini paste (sesame paste),
  • 2 crushed garlic cloves,
  • teaspoon of olive oil,
  • ¼ cup lemon juice,
  • ¼ cup of hot water,
  • teaspoon chopped fresh coriander,
  • ½ teaspoons of cumin,
  • 1/4 teaspoon cayenne pepper,
  • freshly ground pepper to taste,
  • spinach leaves,
  • parsley

Mix everything in a blender (you want a homogeneous mass). Then add fresh parsley and spinach. Eat with pita bread.

Nutritional value per serving: 184 kcal, 7.3 g of fat, 0.074 mg of folate, 79 mg of calcium, 2.4 mg of iron

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