Supplementing folic acid at all ages is crucial. You can easily supplement them with the foods you eat every day. Especially after the age of 50, in addition to supplementing calcium and protein, folic acid needs to be supplemented. They are essential for the development and division of cells and play an important role in the formation of blood cells.
Eel
The amount of folic acid in many seafood such as eel and crab is relatively high. So you can alternately supplement them in your weekly meals.
With eel, you can make a dish called “eel stew with banana and bean” with ingredients including eel, onions, ginger, garlic, salt, brown sugar, white pepper, cooking wine, light soy sauce, dark soy sauce, and oyster sauce.
After buying eel, you ask the seller to prepare it for you. Before cooking, you blanch the eel in hot water to remove slime and then cut it into small pieces.
Then pour oil into a pan, heat it, add ginger and garlic to stir-fry until fragrant, then add the eel and stir-fry until both sides are golden. Add brown sugar, white pepper, cooking wine, light soy sauce, dark soy sauce, and oyster sauce to taste. Stir-fry the eel until firm, then add water to cover the eel, boil with high heat, then reduce the heat to simmer for about 20 minutes. Finally, taste and adjust the seasoning, sprinkle with finely chopped spring onions for a fragrant aroma.
Corn
Although corn is a cereal, its folic acid content is quite high. From corn, you can also cook many delicious dishes. The simplest one is boiled corn. You will only need corn, water, and salt.
After buying corn, you peel off the outer layers, leaving only the last layer. Then wash the corn with water and put it in a pot. Pour water into the pot, add a little salt or sugar to make the corn sweet and flavorful.
Boil on high heat for about 15 minutes, then reduce the heat to simmer for about 2 minutes before turning off the heat.
Water spinach
Water spinach has the highest folic acid content among vegetables. In addition, water spinach also provides a large amount of vitamins and fiber…
The ingredients for making water spinach with eggs are water spinach, eggs, onions, garlic, salt, MSG, and cooking oil.
You wash the water spinach and drain it, then cut it into sections. Then beat 2 eggs in a bowl, stir well, and set aside. Cut the onions and garlic into slices.
Heat oil in a pan, add eggs and stir-fry until cooked, then stir-fry into small pieces and transfer to a plate. Blanch the water spinach in boiling water and drain.
Add a little oil to the pan and sauté the onions and garlic until fragrant. Then add the blanched water spinach and stir-fry until cooked. Add seasoning to taste, then add the beaten eggs and stir well to combine.
Black beans
Black beans contain a high amount of folic acid, up to 720mg/100g. You can make black bean milk for the whole family to enjoy.
The ingredients include black beans, brown sugar, black sesame seeds, and water.
You wash the black beans and soak them overnight. Rinse the black sesame seeds. Put the ingredients into a soy milk maker with an appropriate amount of water and select the appropriate mode.
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