DELICIOUS INDIAN DISHES RICH IN FOLIC ACID FOR EVERYDAY HEALTH
Good nutrition is the cornerstone of a healthy life, and among the many nutrients that our bodies require, folic acid is an essential one. Folic acid, also known as vitamin B9, is a water-soluble vitamin vital for DNA synthesis, cell division, and the production of red blood cells. It plays an especially important role during periods of rapid growth, such as pregnancy and infancy, by supporting the development of the brain and spinal cord.
Its deficiency can lead to fatigue, anaemia, weakened immunity, and in severe cases, birth defects. With its many health benefits, incorporating folic acid into the daily diet is essential.
Indiatoday spoke with Dt. Nivya Vikal, Consultant Dietitian-Nutritionist, Motherhood Hospitals, Noida to get more insights.
While folic acid supplements provide a quick fix, nature offers a bounty of folic acid-rich foods that can easily be integrated into our daily meals. Leafy greens, legumes, seeds, and certain fruits are excellent sources of folic acid. Indian cuisine, known for its diversity and reliance on plant-based ingredients, offers many dishes that can help boost folic acid intake without compromising on flavour.
HERE ARE FIVE INDIAN DISHES PACKED WITH FOLIC ACID, IDEAL FOR MAINTAINING EVERYDAY HEALTH:
1. PALAK PANEER
Palak (spinach) is one of the best plant-based sources of folic acid. A 100-gram serving of spinach contains approximately 58 mcg of folate.
When combined with paneer, a protein-rich ingredient, it creates a dish that is as nutritious as it is delicious. It can be served with roti or rice for a wholesome meal that supports folate intake.
2. CHOLE (CHICKPEAS)
Chickpeas are a great source of folic acid, providing about 172 mcg of folate per cup. Chole, a popular North Indian dish made with chickpeas, is packed with nutrients.
The chickpeas are cooked in a tomato-based gravy infused with spices like cumin, coriander, and garam masala. Rich in both protein and folate, this dish is perfect for a balanced diet.
3. SAMBHAR
Sambar is a nutritious South Indian stew made from lentils and a variety of vegetables, flavoured with tamarind and spices.
Lentils are rich in folic acid, providing about 480 mcg of folate per cup, and adding vegetables like carrots and beans boosts the folate content even further.
This flavourful dish is typically served with rice or idli, providing a hearty and balanced meal packed with essential nutrients.
4. RAJMA (KIDNEY BEAN CURRY)
Rajma, or kidney beans, are an excellent source of folic acid, with about 131 mcg per cup. This North Indian favourite is made by slow-cooking kidney beans in a spiced tomato gravy, usually served with rice.
Rajma is not only rich in folate but also high in fibre, protein, and iron, making it a complete and satisfying meal option.
5. METHI MALAI MATAR
Methi Malai Matar, a rich and flavourful dish made with methi (fenugreek leaves), green peas, and cream.
Methi (fenugreek leaves) is a green leafy vegetable rich in folic acid and green peas also provide a good amount of folate.
This dish not only enhances folate intake but also offers a delicious and nutritious meal.
2024-09-19T09:24:24Z dg43tfdfdgfd