9 Healthy Foods Rich in Folic Acid

folic acid rich foods

Folate, more commonly known as vitamin B9, is a type of water-soluble vitamin that is very important for your body’s functionality. It plays a role in healthy cell division and proper fetal growth and development. It can reduce the risk of birth defects. It is recommended that healthy adults eat 400 mcg of folate a day, which is not difficult. The vitamin is found naturally in a wide range of foods:

1. Avocado


Avocados are very popular nowadays, mostly due to their unique creamy texture and taste. They are also a powerful source of essential vitamins and nutrients including folate. A single half of a raw avocado has about 82 mcg of folate, which is close to 21% of the RDI. If you don’t like raw avocado, then make up a spicy bowl of guacamole and have a fiesta.

2. Nuts & Seeds

nuts and seeds

Eating nuts and seeds is a great idea for a lot of reasons. They are high in dietary fiber and protein, and they contain vital nutrients that your body needs. They also contain high amounts of folate. Eating just 1 oz of walnuts will provide your body with 28 mcg of folate.

3. Beef Liver

If you include beef in your diet, consider eating the liver to up your folate intake. A 3 oz serving of beef liver contains 212 mcg of folate. Beef liver also has vitamin A, vitamin B12, and copper, as well as some other vital nutrients, including protein, which is necessary for repairing cells and tissue. It also contributes to the production of necessary hormones and enzymes.

4. Legumes


There is a reason that legumes are fruits or seeds of plants in the Fabaceae family. They include many staple crops, such as, beans, peas, and lentils. The exact amount of folate contained in legumes varies from crop to crop, but in general, eating one cup of cooked legumes contains between 131 mcg and 360 mcg of folate.

5. Eggs


Eggs are some of the greatest sources of protein available. They not only provide the body with protein, but they also won’t raise your cholesterol level. Eating eggs is also a great way to include folate in your diet. A single large egg has 22 mcg of folate.

6. Beetroot


Beets are very powerful vegetables that are used in both entrees and desserts. They have high amounts of essential nutrients, such as vitamin C, potassium, and manganese. They are also a great source of folate; a cup of raw bets has 148 mcg of folate inside it.

7. Broccoli


Where there’s beef, there’s broccoli, a solid green veggie that is known worldwide for its health properties. Including broccoli in your diet can help you get a wide array of health benefits because of its high concentration of vitamins and minerals. Broccoli has vitamin c, vitamin k, vitamin A, manganese, and folate. Eating one cup of raw broccoli provides your body with 57 mcg of folate.

8. Asparagus

There is a lot to be gained by including asparagus in your diet, assuming that you are not allergic (some ppl can develop an intolerance to asparagus). This amazing vegetable has a high amount of vitamins and minerals that body needs, including folate. Eating a half cup serving of cooked asparagus provides your body with approximately 134 mcg of folate.

9. Fortified Grains


Eating fortified grains is one of the best ways to include folate in your diet. There is a wide variety of fortified grains to choose from in the form of breads and pastas. They tend to have some of the highest concentrations of folate around, although the specific amounts will vary from grain to grain. But recent studies have shown that fortified grains may make folate more easily absorbable.

Thanks to the wide range of foods that contain folate, you can always make sure to include it in your diet. All of these foods contain other vital nutrients making your meal both wholesome and balanced.

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