15 Foods High in Folate (Folic Acid): An Essential Nutrient for Overall Health
Medically Reviewed By
Prof. Ashok Rattan
Written By Sheena Mehta
on Nov 11, 2024
Last Edit Made By Sheena Mehta
on Nov 13, 2024
Folate, also known as vitamin B9 or folic acid in its synthetic form, is a vital nutrient that plays an important role in many body functions. It is particularly important for DNA synthesis, cell growth, and the development of the nervous system.
Folate is important for everyone, particularly pregnant women, to prevent neural tube defects in the developing fetus. It also helps maintain heart health, improve mood, and support cognitive function.
Daily Requirement: The recommended daily intake (RDI) of folate for adults is 400 micrograms, while pregnant women need 600 micrograms to support fetal development.
Below 15 are folate-rich foods to help you meet your daily intake requirements.
- Leafy greens
Include leafy greens such as spinach, kale, arugula, and Swiss chard in your diet. They are excellent sources of folate. About 30 grams of raw spinach offers 58 micrograms of folate, which is approximately 15% of the daily value (DV).
Add these leafy greens to salads, smoothies, or soups for an extra folate boost. They are also high in fiber, vitamin K, and A, making them a versatile option for your health and overall well-being.
- Asparagus
Asparagus is second on the list, a food high in folate. One cup of cooked asparagus offers about 268 micrograms of folate or 67% of the daily value (DV). Grilled or roasted asparagus can be eaten as a side dish.
Besides folate, asparagus is rich in antioxidants, fiber, and vitamins A, C, and K, adding to its health benefits. It helps prevent tube defects, supports fetal development, and helps regulate homocysteine levels, which lowers the risk of CVD diseases and boosts red blood cell formation.
- Lentils
Lentils are loaded with folate, offering about 358 micrograms per cooked cup. They are one of the richest plant-based sources of folate, providing 90% of the DV.
Lentils contain folate, protein, and fiber, which makes them excellent for overall digestive health. Add lentils to soups and salads, or make a heavy curry to maximize your folate intake.
- Avocados
Avocados have a unique taste and contain essential nutrients, including folate. One cup of sliced avocado delivers 90% micrograms of folate, or 22% of the amount you need daily.
Avocados are rich in heart-healthy monounsaturated fats, protecting against heart disease. They are also packed with potassium, vitamin K, and dietary fiber.
Relish mashed avocado on toast or add avocado to your salads for a creamy, folate-rich addition.
- Broccoli
Broccoli is a health-promoting vegetable. It is a cruciferous vegetable that provides an array of essential nutrients, including folate. Sulforaphane, a plant compound found in broccoli, can suppress the growth of cancer cells.
When it comes to folate, one cup of cooked broccoli delivers roughly 168 micrograms or 42% of DV. Broccoli is also rich in vitamin C, K, and fiber.
Steamed or roasted broccoli makes a great side dish. You can also blend broccoli into soups to increase your folate intake.
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- Beets
Beets, or beetroot, is another vegetable rich in folate. One cup of raw beets can offer around 148 micrograms of folate (37% of DV). You can add beets to salads, smoothies, or roasted vegetable mixes.
Besides folate, beets contain nitrates, which help lower blood pressure and improve athletic performance. The manganese, potassium, and vitamin C in beetroot provide the nutrition you need throughout the day.
- Brussels Sprouts
Brussels sprouts are a cruciferous vegetable that offers about 94 micrograms of folate per cooked cup, or 24% of the daily value (DV).
Brussels sprouts are green gems, a good source of fiber and vitamins C and K. Roast them with a pinch of olive oil and a little seasoning for a delicious and nutritious side dish.
Table: How much folate do I need?
| Stages of Life | Micrograms (mcg) DFE (daily folate equivalent) |
| Children 4-8 years | Approx. 200 mcg DFE |
| Children 9-13 years | Approx. 300 mcg DCE |
| Teens 14-18 years | Approx. 400 mcg DCE |
| Adults 19+ years | Approx. 400 mcg DFE |
| Pregnant teens and women | 600 mcg DFE |
| Breastfeeding teens and women | 500 mcg DFE |
- Oranges
Oranges are an excellent vitamin C source but also contain folate. A single orange can offer about 55 micrograms of folate or 14% of DV. Drinking orange juice or eating it as it is in breakfast can boost your folate intake.
Citrus fruits like oranges also improve your immunity and thus protect against diseases. Add more and more citrus fruits to your diet to help lower the risk of breast, stomach, and pancreatic cancer.
- Sunflower Seeds
Sunflower seeds are an excellent source of folate or vitamin B9. A 100-gram serving can deliver 227 micrograms of folate, or 57% of daily intake, making them a wonderful snack to boost your folate intake.
Folate-rich sunflower seeds offer many health benefits, such as reducing the risk of neural tube defects in babies, helping in DNA replication and repair, supporting cardiovascular health, and improving cognitive function.
- Green Peas
Green peas contain high folate content and are also rich in protein, fiber, and folate. Whether eaten fresh or frozen, they are a filling and nutritious addition to any meal.
One cup of cooked peas provides about 101 micrograms of folate, which is 25% of the daily value (DV). To enhance the flavor and improve overall well-being, add them to soups and stews, stir them into rice or quinoa, or mix them in salads
- Papaya
Papaya is more than just a tropical delight. One cup of fresh papaya can provide about 115 micrograms of folate (29% of DV). It performs many bodily functions, particularly cell growth and DNA synthesis. You can eat papaya to improve digestion and great immunity support.
Folate is crucial for pregnancy, so eating papaya during pregnancy can promote neural tube development in the fetus. Besides, it can prevent anemia and reduce the risk of heart disease.
- Bananas
Bananas are versatile. You can incorporate them into your diet. Besides potassium, vitamin C, and fiber, bananas contain folate, which helps brain function, promotes fetal development, and increases red blood cell production.
A medium-sized banana contains about 24 micrograms of folate, 6% of the DV. Eat bananas as a snack, blend them into greens and other fruits, or add to cereal or oatmeal for a well-rounded nutritional boost.
- Fortified Cereals
Fortified cereals can provide up to 100% of the DV. Look for cereals with folic acid in the ingredients and also their daily value percentage to understand how much folate you are getting.
Many breakfast cereals are fortified with folic acid, a synthetic form of folate. Simply pour your favorite fortified cereal into a bowl and relish it with milk or a daily substitute. You can also sprinkle fortified cereal over Greek yogurt or mix it into smoothies to meet your daily needs.
- Eggs
Eggs are an excellent protein source and offer various vitamins and minerals, including folate. One large egg contains approximately 22 micrograms or 6% of the daily recommended intake for adults.
Incorporate eggs into your diet as scrambled eggs, breakfast sandwiches, or baked goods to boost brain health, healthy fetal growth, production of red blood cells, and enhance metabolism.
- Chickpeas
Chickpeas, or garbanzo beans, are versatile foods that are good for overall health. A 100-gram serving of cooked chickpeas provides around 172 micrograms of folate.
Some incredible benefits of folate in chickpeas include lowering the risk of heart disease, reducing the risk of folate-deficiency anemia, and supporting mental health.
Add chickpeas to salads for a nutrient boost or to stews, soups, or curries to enhance the flavor.
Conclusion
Includingolate-rich foods into your diet is easy, particularly when you have ample delicious options. These fifteen folate-rich foods can help meet your daily needs and nourish your overall health.
It is even more crucial for people with specific health conditions, such as pregnant women or folate deficiency, to focus on these foods to meet their requirements.
Frequently Asked Questions
1. What is folate?
Folate (Vitamin B9) is a water-soluble vitamin crucial for DNA synthesis, cell growth, and red blood cell production. It is also important for moms-to-be to help prevent baby neural tube defects.
2. What are the natural sources of folate?
The rich sources of folate include leafy green vegetables such as spinach and kale, legumes such as lentils and chickpeas, asparagus, broccoli, avocados, beef liver, and fruits like oranges and papaya.
3. Are fortified foods good sources of folate?
Yes. Many fortified foods, such as cereals and grain products, are good sources of folate. Their consumption can help you meet your daily folate needs, especially if you need a higher intake.
4. What are the signs of folate deficiency?
The main symptoms of folate deficiency include fatigue, weakness, mouth sores, and anemia. In severe cases, it may also cause cognitive issues in adults or congenital disabilities during pregnancy.
5. Can fruits and vegetables help meet my daily folate requirements?
Yes. Vegetables such as leafy greens, legumes, and fruits such as avocados and oranges are excellent sources of folate to meet your daily requirements.
6. Do folate supplements interfere with medications?
Yes. Food supplements can interfere with your prescription medicines or over-the-counter medicines. So, be careful and consult with your doctor before consuming them.
