Food for Thought: Delicious Indian Dishes Rich in Folic Acid for Everyday Health

Have you ever wondered if your plate holds the power to change your health? What if I told you that a few humble Indian dishes could boost your vitality, uplift your mood, and even support a healthy pregnancy? It all comes down to one tiny but mighty nutrient: folic acid. Often overshadowed by its more famous cousins, like Vitamin C and calcium, folic acid plays a starring role in your body’s ability to create new cells, repair DNA, and even prevent certain birth defects. But the best part? You don’t need to rely on bland supplements or boring salads to get your daily dose because our rich Indian cuisine has you covered! Dt Nisha, Consultant Dietician and Nutritionist at Motherhood Hospitals, Gurgaon shares some popular and readily available Indian dishes that are high in folic acid.

Why is Folic acid important for our health? Folic acid, also known as Vitamin B9, is crucial for everyone, from kids to adults, and particularly important for women of childbearing age. But, how can you incorporate more of it into your diet without it feeling like a chore? The secret lies in celebrating the vibrant flavours and diverse dishes of India, where folic acid-rich ingredients are already part of our traditional cooking. Let's explore some delicious Indian dishes that not only tickle your taste buds but also pack a punch of folic acid to fuel your everyday health!

1. Soya Vegetable Stir Fry: A Nutrient-Rich Delight

Soya is well-regarded for its high folate content, with a single serving providing a significant portion of the daily recommended intake. Furthermore, soya offers a valuable plant-based protein source, making it an excellent choice for a balanced diet. To enhance the folate content, you might include ingredients such as spinach or fenugreek leaves. Pair this dish with a side of brown rice or whole wheat chapati to create a wholesome and satisfying meal that meets both nutritional needs and taste preferences.

Also Read: Folic Acid or Vitamin B9 Is Very Important for Women, Read Benefits And How To Take

2. Chole (Chickpea Curry): The Perfect Comfort Food

Chole, or chickpea curry, is another gem in the folic acid treasure chest. Chickpeas are naturally high in folate, providing about 280 micrograms per cup, which is nearly 70% of the recommended daily intake! Chole is a versatile dish—served with steamed rice, fluffy bhatura, or whole wheat chapati, it makes for a hearty meal packed with plant-based protein and fiber.

3. Moong Dal Tadka: The Underrated Hero

Moong dal (split green gram) is often considered a humble dish, but it is a fantastic source of folic acid. A single serving can provide up to 40% of your daily folate requirement. Moong dal tadka, cooked with a tempering of cumin seeds, garlic, and tomatoes, is a comforting, easy-to-digest dish that suits all palates.

Adding a squeeze of lemon juice on top enhances the absorption of iron, another important nutrient found in dal. Pair it with a bowl of steamed rice or quinoa, and you have a meal that’s both folate-packed and deliciously simple.

Also Read: These 8 Indian Foods Are The Best Healthy Snacks To Binge On

4. Methi Thepla: The Folic Acid-Rich Flatbread

This popular Gujarati dish combines the goodness of whole wheat flour with fresh fenugreek leaves (methi), which are naturally high in folic acid. Methi Thepla is not just a nutritious meal option but also a convenient one—perfect for breakfast, lunch, or even as a travel snack.

The unique combination of spices, including turmeric, cumin, and coriander, gives these flatbreads a flavorful kick. Serve them with curd or pickle, and you’ve got yourself a tasty dish that boosts your folate levels while celebrating traditional Indian flavors.

5. Beetroot Poriyal: A Vibrant Side Dish

Beetroot, with its beautiful red hue, is an often-overlooked vegetable that is rich in folic acid. Beetroot Poriyal, a South Indian stir-fry made with grated beetroot, mustard seeds, curry leaves, and grated coconut, is a delightful way to enjoy this root vegetable.

Beetroot not only adds a pop of color to your plate but also contributes significantly to your daily folic acid intake. The addition of coconut provides healthy fats that enhance the absorption of fat-soluble vitamins, making this dish a win-win for your health.

6. Avocado and Lentil Salad: A Modern Twist on Tradition

While avocado may not be a traditional Indian fruit, it pairs wonderfully with Indian ingredients like lentils. Both avocado and lentils are rich in folic acid, and when combined, they make a power-packed dish. Prepare a salad with cooked lentils, diced avocado, tomatoes, cucumber, and a sprinkle of chaat masala for a burst of flavor.

Drizzle some lemon juice and olive oil, and you have a refreshing, nutrient-dense salad that’s perfect for those looking to combine traditional and contemporary flavors in a healthy way.

Savor Your Way to Better Health

Incorporating these folic acid-rich dishes into your diet is not only a delicious way to boost your health but also a celebration of the diverse and vibrant flavors of Indian cuisine. So, the next time you think about folic acid, skip the supplement aisle and head straight to your kitchen. With these tasty dishes, you’ll be nurturing your body and delighting your senses, all while embracing the rich culinary heritage of India!