lautnusantara.com Folic acid is vitamin B9 which is important for the body, especially in the formation of red blood cells, supporting tissue growth, and preventing neural tube defects in the fetus. Usually, folic acid is better known to come from green vegetables, nuts and seeds. However, several types of local fish are also known to contain folic acid which is good enough to complete daily needs.

Local Fish High in Folic Acid

1. Lemuru Fish (Sardinella lemuru)

Lemuru fish, which are often found in the waters of the Bali Strait, are known to be rich in nutrients. Apart from being rich in omega-3 and vitamin D, this fish also contains sufficient amounts of folic acid, making it a good choice for pregnant women and children.

2. Local Tuna

Fresh tuna, especially yellowfin tuna, contains various B complex vitamins, including folic acid. This fish is often the main source of protein in Indonesia.

3. Anchovies
Anchovies, especially those consumed with the bones, contain small amounts of folic acid, along with calcium and other minerals. This fish is also easily accessible to the public because the price is affordable.

4. Tilapia fish
Tilapia fish is one of the freshwater fish that is widely consumed in Indonesia. Its B vitamin content, including folic acid, can help meet daily needs.

Benefits of Eating Fish High in Folic Acid

1. Upports healthy pregnancy: Folic acid helps prevent birth defects in the fetus' brain and spine.

2. Maintains heart health: The combination of folic acid with omega-3 in fish can help reduce the risk of cardiovascular disease.

3. Improves brain function: Vitamin B9 plays an important role in maintaining cognitive function and memory.

Read 5 Benefits of Grouper Fish Protein for Children's Growth and Development

Tips for Processing Local Fish

1. Avoid over-frying the fish to maintain its nutritional content.

2. Steam, bake, or cook soup for a healthier way to cook.

3. Combine it with green vegetables such as spinach or broccoli for optimal folic acid intake.

Eating local fish which is high in folic acid is a good step to meet your daily nutritional needs. Apart from being beneficial for health, choosing local fish also supports the sustainability of Indonesia's marine resources.

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