30+ Makanan yang Mengandung Sumber Asam Folat Tinggi | DIET SEHAT ALAMI

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30+ Makanan yang Mengandung Sumber Asam Folat Tinggi





Makanan yang Mengandung Sumber Asam Folat Tinggi – Apakah kamu sedang mencari sumber asam folat tinggi? Seperti kita ketahui bersama, asam folat merupakan salah satu nutrisi yang dibutuhkan oleh tubuh. Asam folat termasuk kedalam salah satu bentuk vitamin B yang larut dalam air.

Beberapa jenis asam folat sintetis dapat ditemukan dari makanan seperti sereal, roti, tepung, dan masih banyak lagi. Sedangkan sumber asam folat alami bisa berasal dari sayuran, buah, kacang-kacangan, dan masih banyak lagi.

Sumber asam folat termasuk makanan sehat untuk ibu hamil. Konsumsi nutrisi tersebut sehari-hari dapat melindungi janin dari berbagai gangguan, baik itu mencegah lahir cacat ataupun kondisi mentak terbelakang. Oleh sebab itu, konsumsilah secara rutin agar kamu mendapatkan manfaat asam folat untuk ibu hamil dan janin tersebut.

Makanan yang mengandung asam folat bisa dibilang cukup beragam. Kamu pun bisa menyesuaikan dengan selera dan kebutuhan masing-masing. Jangan lupa imbangi dengan diet seimbang agar tubuh mendapatkan gizi yang cukup. Berikut beberapa makanan mengandung asam folat tinggi yang bisa kamu konsumsi secara rution.

Sumber Asam Folat Tinggi dari Sayuran

makanan yang mengandung asam folat


1. Bayam (194 mcg/ 100 gram, 49 % AKG)

Bayam termasuk sayuran hijau yang mengandung gizi cukup lengkap seperti thiamin, kalsium, kalium, vitamin B, riboflavin, dan asam folat. Bayam tidak mengandung kolesterol dan lemak jahat, kandungan kalorinya sendiri hanya mencapai 23 kalori setiap 1 ons, sehingga sangat baik untuk kesehatan.

2. Bit Merah (107 mcg/ 100 gram, 27 % AKG)

Sumber asam folat selanjutnya bisa kamu dapatkan dari buah bit. Buah satu ini termasuk jenis umbi-umbian yang memiliki warna merah keunguan. Buah bit memiliki banyak sekali manfaat bagi kesehatan (baca: manfaat buah Bit).

Mulai dari meningkatkan sistem imun, mengecah radikal bebas, dan masih banyak lagi. Bahkan buah bit juga diperkaya akan kalium yang bisa membantu melancarkan sistem peradaran darah.

3. Kubis (43 mcg/ 100 gram, 11 % AKG)

Kubis ada beberapa jenisnya mulai dari kubis ungu, kubis putih, dan kubis hijau. Jenis kubis ungu mengandung anthocyanin yang bisa mencegah munculnya kanker dan mutasi genetik. Selain itu kubis juga termasuk makanan yang mengandung asam folat cukup tinggi. Kamu bisa konsumsi kubis sebagai lalapan setiap harinya untuk mendapatkan manfaat luar biasa tersebut.

4. Brokoli (63 mcg/ 100 gram, 16 % AKG)

Siapa yang tak kenal dengan brokoli? Sayuran jenis ini ternyata mengandung beragam manfaat bagi kesehatan tubuh. Brokoli mengandung vitamin C, kalsium, zat besi, dan masih banyak lagi. Biasanya sayuran jenis ini banyak dijadikan sebagai menu diet sehat penurun berat badan. Dipercaya kandungan seratnya mampu melancarkan sistem pencernaan secara optimal.

5. Asparagus (135 mcg/ 100 gram, 34 % AKG)

Asparagus merupakan sayuran yang berbentuk mirip seperti tombak. Sayur jenis ini sangat baik untuk mengoptimalkan pertumbuhan dan perkembangan janin dalam kandungan. Oleh sebab itu, jangan lewatkan sayur ini ketika kamu sedang memasuki masa kehamilan.

6. Seledri (36 mcg/ 100 gram, 9 % AKG)

Makanan yang mengandung asam folat selanjutnya adalah seledri. Sumber asam folat dalam seledri lumayan tinggi, setidaknya setiap konsumsi 100 gram kamu bisa mencukupi 9 % dari angka kecukupan gizi harian. Masaklah seledri dengan benar agar kandungan asam folat dan zat besi di dalamnya tak hilang.

7. Selada (29 mcg/ 100 gram, 7 % AKG)

Selada banyak diolah menjadi berbagai jenis kuliner, termasuk yang paling populer di kalangan masyarakat adalah salad. Selada mampu mencukupi kebutuhan vitamin dan mineral tubuh secara lebih lengkap.

Kandungan mineralnya mulai dari zat besi, kalsium, kalium, sampai dengan asam folat. Bahkan selada mengandung vitamin K yang mampu mengoptimalkan sistem imun dan peredaran darah.

8. Jagung (19 mcg/ 100 gram, 5 % AKG)

Mungkin jagung sekarang kurang populer di kalangan masyarat, tetapi dulu sebenarnya jagung sempat menjadi makanan pokok. Jagung mampu memberikan asupan karbohidrat tinggi yang baik untuk meningkatkan energi dalam tubuh. 

Selain itu, ternyata jagung juga termasuk sumber asam folat tinggi. Konsumsilah jagung minimal 1 buah sehari agar mendapatkan gizinya.

9. Kale (29 mcg/ 100 gram, 7 % AKG)

Kale atau lebih dikenal kalean, merupakan jenis sawi-sawian yang memiliki banyak kandungan gizi. Dalam sebatang kale mengandung asam folat, kalium, zat besi, vitamin A, B, E, dan masih banyak lagi.

Konsumsi kale sehari-hari penting untuk mencukupi kebutuhan folat saat masa kehamilan dan pertumbuhan buah hati. Bahkan kale sangat bermanfaat untuk 
mencegah penyakit alzheimer pada lansia.

Makanan yang Mengandung Asam Folat dari Buah-buahan

1. Buah pisang (20 mcg/ 100 gram, 5 % AKG)

Siapa sih yang tak kenal dengan buah pisang? Tentu, semua orang juga sudah mengenal banyak tentang buah berwarna kuning ini. Buah pisang terkenal dengan kandungan potassium dan seratnya yang cukup tinggi. Namun selain itu, buah pisang juga mengandung sumber asam folat yang baik untuk tubuh.

2. Jeruk (30 mcg/ 100 gram, 8 % AKG)

Buah yang mengandung asam folat selanjutnya adalah jeruk. Buah ini mungkin lebih dikenal dengan kandungan vitamin C-nya, tetapi siapa sangka ternyata jeruk mampu memberikan asupan asam folat sebanyak 30 microgram untuk setiap 100 gramnya. Ini berarti konsumsi jeruk bisa mencukupi 8 % AKG.

3. Buah persik (4 mcg/ 100 gram, 1 %)

Meskipun tak setinggi buah jeruk, tetapi persik tetap masuk kedalam jenis makanan yang mengandung asam folat tinggi. Konsumsi buah persik terutama bagi ibu hamil sangatlah bermanfaat. Mulai dari mencegah bayi lahir cacat, meningkatkan perkembangan IQ, dan lain sebagainya.

4. Tomat (22.3 mcg/ 100 gram, 6 % AKG)

Tomat terkenal mengandung licopen yang bisa mencegah munculnya kanker, terutama mencegah kanker serviks pada wanita. Konsumsi tomat secara rutin juga sangat baik untuk kulit, mengingat kandungan vitamin E-nya bisa membantu mempercepat regerenasi sel baru. Buatlah jus tomat segar dan konsumsilah setiap pagi hari untuk mendapatkan manfaat luat biasa tsb.


5. Alpukat (20 mcg/ 100 gram, 5 % AKG)

Banyak orang yang menghindari alpukat karena menganggapnya sebagai buah yang bisa membuat tubuh cepat gemuk. Padahal itu tidaklah demikian, justru konsumsi alpukat rutin sangat baik untuk mendukung program diet sehat. Kandungan serat dan asam folatnya yang tinggi dipercaya mampu mengoptimalkan metabolisme dalam tubuh secara optimal.


6. Melon (21 mcg/ 100 gram, 5 % AKG)

Melon lebih terkenal dengan kandungan mineral alaminya yang sangat lengkap, terutama pada air lemon. Namun buah segar ini ternyata juga mengandung asam folat cukup tinggi. Asupan folat dari melon bermanfaat untuk mencegah munculnya anemia (kekurangan darah merah).

7. Stroberi (24 mcg/ 100 gram, 6 % AKG)

Stroberi menjadi buah sumber asam folat yang cukup digemari oleh masyarakat. Buah merah ini memiliki beragam nutrisi selain asam folat, mulai dari vitamin A sampai mineral essens(kalium, kalsium, mangan, dsb). 

Konsumsi buah stroberi rutin bisa menjadi solusi diet rendah lemak bagi kamu yang ingin memiliki bentuk tubuh dan berat ideal.

8. Pepaya (38 mcg/ 100 gram, 10 % AKG)

Mungkin pepaya lebih populer sebagai sumber serat yang bisa melancarkan BAB. Setelah dilakukan penelitian, ternyata buah ini mengandung asam folat lumayan tinggi. Folat tersebut sangat penting dikonsumsi oleh para ibu hamil, karena dapat melancarkan ASI ketika bayi lahir nantinya.


Makanan yang Mengandung Asam Folat dari Kacang-kacangan

1. Kacang lentil (181 mcg/ 100 gram, 45 % AKG)

2. Kacang polong (63 mcg/ 100 gram, 13 % AKG)

3. Kacang kedelai dan produk olahannya

4. Kacang almond (50 mcg/ 100 gram, 12 % AKG)

5. Kacang tanah (120 mcg/ 100 gram, 30 % AKG)

6. Kacang kenari (98 mcg/ 100 gram, 25 % AKG)

7. Kacang tanah dan lain sebagainya.

Makanan Mengandung Asam Folat dari Daging

1. Ikan salmon (4 mcg/ 100 gram, 1 % AKG)

2. Hati ayam (578 mcg/ 100 gram, 144 % AKG)

3. Kuning telur (146 mcg/ 100 gram, 37 % AKG)

Sumber Asam Folat dari Tepung

1. Kentang (28 mcg/ 100 gram, 17 % AKG)

2. Ubi jalar (6 mcg/ 100 gram, 1.5 % AKG)

3. Roti gandum (65 mcg/ 100 gram, 15 % AKG)

Manfaat Asam Folat bagi Kesehatan Tubuh

- Meningkatkan penyerapan nutrisi dalam usus dan lambung
- Mencegah penyakit jantung, alzheimer, anemia, dan kanker
- Mencegah bayi lahir cacat dan gangguan lain
- Meningkatkan sistem metabolisme dalam tubuh.

Akibat Kekurangan Asam Folat

- Munculnya penyakit anemia parah
- Pada ibu hamil menyebabkan bayi lahir cacat dan keterbelakangan mental
- Produksi ASI tidak bisa dilakukan secara optimal.

Menarik dan bermanfaat? bantu share yuk!



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