人一過50歲，身體合成葉酸的能力會明顯變差。長期缺葉酸，容易頭暈乏力、記性變差、手腳發麻，血管也更容易出問題。

端午過節餐桌上全是大魚大肉、糯米粽子，油膩難消化。中老年朋友別總盯著肉吃，多吃這3種天然高葉酸家常菜，清淡養身，比吃補品劃算太多！

第一種：菠菜——天然葉酸冠軍

菠菜的葉酸含量非常高，是平價補葉酸首選。

中老年常吃菠菜，能輔助保護心腦血管、改善精神差、記憶力下降的問題。端午吃多了油膩食物，一盤清炒菠菜解膩又養人。

小貼士：葉酸怕久煮，焯水快炒即可，留住更多營養。

第二種：各類鮮豆類——好吸收、養血管

黃豆、黑豆、蕓豆等豆類，葉酸含量充足，植物蛋白豐富，溫和不刺激腸胃，老人吃著無負擔。

過節吃肉多容易加重身體負擔，換成豆類最合適。日常煮豆粥、涼拌雜豆，清淡易消化，養胃又護血管，剛好中和粽子、葷菜的油膩。

第三種：莧菜——端午應季養人菜

端午前后的莧菜鮮嫩多汁，是當下的時令好菜，葉酸含量很可觀。

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