20 Foods That Are Rich In Folate (Folic Acids)
Folate foods include spinach, broccoli, liver, orange, and others. Folate or vitamin B9, is a vital and essential nutrient that is inherently found in most plant-based foods. Foods for folate are recommended at 400mcg per day by healthy adults.
Folate in foods can be found in the form of folic acid, one form of folate. Folic acid foods are synthetic foods found in most supplements and enriched foods. It is important for healthy cell division and proper fetal growth to minimize birth defects.
1. Dark Green Leafy Vegetables
Food that are high in folate include Kale, spinach, bok choy, and other leafy greens. They are low in calories but high in many vitamins and minerals. Leafy greens are also an excellent source of fiber and vitamins K, and A. Fiber is associated with normalizing bowel movements and lowering cholesterol.
Vitamin K is beneficial for building proteins needed for blood clotting and building bones. Green vegetables also provide carotenoids, a type of antioxidant, and vitamin C. One cup or 30 grams of raw spinach contains 58.2 mcg or 15% of the DV for folate.
2. Animal Liver
High in folate foods is animal liver, although most meats are low in folate. Beef liver is one of the most determined sources of folate. A 3-ounce or 85 grams of prepared beef liver provides 212 mcg of folate, or 54% of the DV.
Additionally, one single serving of beef liver has the ability to surpass the daily requisite of vitamin A, B12, and copper. Liver meat is loaded with protein, which provides 24 grams per 3 ounces of serving. Protein helps in tissue repair. One chicken liver provides 245 mcg of folate or 64% of the DV.
3. Beans, peas, and lentils
Folate-high foods include legumes, beans, peas, and lentils. Legumes are of numerous types and the amount of folate in each of them may vary, but they are a great source of folate. One cup or 177 grams of prepared kidney beans supplies 131 mcg of folate or approximately 33% of the DV.
At the same time, 198 grams or one cup of baked lentils contain 358 mcg of folate, which amounts to 90% of the DV. Legumes are an abundant protein, antioxidants, and fiber source, vital for cholesterol control, blood pressure control, and others.
4. Enriched Cereals
Folic acid in food is favorable for women planning pregnancy, young children, vegetarians, or breastfeeding women. Enriched cereals are mostly beneficial for them as such cereals increase the intake of folate and vitamin C. Enriched foods are foods with re-added nutrients.
There are many cereals that are enriched with folic acid including Special K, Cheerios, Rice Krispies, and others. Most of the cereals have been enriched with folic acid at 140 mcg per 100 grams, for many years. 1 cup of this cereal contains around 100 to 400 mcg of folic acid.
Asparagus is a tall green one-stem plant that has several beneficial nutrients, including vitamins A, C, and K. Vitamin K is essential for maintaining strong bones and blood. Asparagus is also a noble source of folate, which benefits our cell's growth and repair.
Asparagus tastes according to its shape and size. Smaller, thinner plants are more tender while thicker plants are tough and have more flavor. Half-cup or 90 grams of cooked asparagus contains around 134 mcg of folate or 34% of the DV. The abundance of antioxidants in asparagus has anti-inflammatory and antibacterial properties.
Nuts are versatile foods that can be eaten in different forms. You can consume them as it is, roast them, or use them as a topping in numerous salads. Besides being high in protein, nuts are also rich in fiber and contain many vitamins and minerals needed for the body.
By incorporating nuts into your diet, you can meet your daily dose of folate. Different nuts contain different amounts of folate. 28 grams or one ounce of walnut has 28 mcg (7% DV) of folate, and almond provides 50 mcg of folate per 100 grams.
Besides, being a great vegetable for cleansing the entire digestive tract, Okra is an excellent source of folate. A single cup of cooked okra fulfills 37 mcg of folate. Other than that, okra is rich in magnesium, fiber, antioxidants, and vitamins such as C, K1, and A.
The vegetable is associated with assisting healthy pregnancy, heart health, and maintaining blood sugar levels. It may even include some anticancer properties. 100 grams of raw okra provides 15% of the DV for folate, 3 grams of fiber, 26% of Vitamin C, and K, and others.
8. Brussels Sprouts
Brussels sprouts belong to the family of cruciferous vegetables similar to cabbage, kale, broccoli, and others. Brussels sprouts are bursting with many vital vitamins, minerals, and folate. 78 grams or half-cup of cooked Brussels supply 47 mcg of folate, or 12% of the DV.
Consuming Brussels sprouts on a frequent basis, may protect against different forms of cancers such as stomach, lungs, kidney, bladder, prostate, and breast. It also helps to control high blood pressure, maintain good cholesterol, support heart health, and regulate diabetes.
Eggs are one of the important sources of folate. By adding eggs to your diet, you can retain numerous essential nutrients in your body. Just one large egg provides 22 mcg of folate or roughly 6% of the DV. Even regularly incorporating eggs in a small quantity in diet may help suffice the requirement of folate intake and help meet the needs.
Other than folate, eggs are packed with protein, riboflavin, selenium, and vitamin B12. It also includes two antioxidants, lutein, and zeaxanthin, vital for reducing the risk of eye disorders.
10. Fortified Whole grains
Food with folic acid also includes fortified whole grains items such as pasta, and breads to increase folate content. The content of acid may differ depending upon each product, but one cup or 140 grams of prepared spaghetti provides roughly 102 mcg of folic acid or 25% of the DV.
Some studies show that folic acid found in fortified products has the ability to be absorbed in the body more easily than folate naturally found in foods. A diet abundant in natural folate and considerate of folic acid helps to meet the daily requirements effectively.
Beets are known for their red bloodies color which is used in many dishes and desserts as food color. That is just a small fun fact, in fact, beets are rich in countless vital nutrients. Manganese, potassium, and vitamin C needed throughout the day can be covered by beets.
They also contain a high amount of folate, providing 148 mcg of folate in a single cup of raw beets, which amounts to 37% of the DV. Beet juice is famous for maintaining healthy skin improving the digestive system, and helping lose weight.
12. Mollusks Conch
A conch is a sea snail belonging to the Mollusca division. The conch meat is edible and is rich in protein, selenium, magnesium, and vitamin B12. It supplies 13.5 grams of protein for every 3 ounces of serving. It is a complete protein, similar to meat, milk, eggs, and cheese. Conch has all the amino acids required by the body.
Conch is also a wealthy source of calcium, providing 124.46 mg per 127 grams of baked or broiled conch. Similarly, it is high in folate and supplies 227.3 mcg or 57% of the DV for folate in one cup (127 grams) of baked or broiled conch.
Broccoli is widely known for its health-advancing valuables. Adding broccoli to the diet provides multiple essential vitamins and minerals. In the case of folate, one cup or 91 grams of uncooked broccoli has around 57 mcg of folate or 14% of the DV.
Surprisingly, cooked broccoli has more folate, providing 84mcg or 21% of the DV from half or 78 grams of serving. Broccoli is a vegetable that is high in manganese, and vitamins C, K, and A. Broccoli helps to reduce the risk of cancer, boosts the immune system, and helps regulate diabetes.
14. Sunflower Seeds
Sunflower seeds are high in many minerals and vitamins including folate. 1 tablespoon of seeds provides 5% of the DV for folate, 21% of the DV for Vitamin E, and 9% of the DV for magnesium. 100 grams of sunflower seeds provide 160 mcg of folate.
Other seeds high in folate include hemp seeds with 110 mcg per 100 grams of folate and flax seeds with 87 mcg per 100 grams. Sunflower seeds are connected with lower rates of heart disease, high cholesterol, and high blood pressure.
Among other citrus fruits, orange provides the highest amount of folate per quantity. One large orange includes 55 mcg of folate or roughly 14% of the DV. Citrus fruits are well known for their high vitamin C content. Vitamin C is helpful in improving immunity and fighting against diseases.
One midsized orange provides 70 mg of vitamin C, 14 mcg of vitamin A, 3 grams of fiber, and 6% of the DV for calcium. Oranges also help to keep blood sugar in control, minimize high cholesterol, and prevent cardiovascular disease.
Cauliflower is another amazing vegetable that is not only high in folate but is an excellent source of vitamin C. 1 cup of cauliflower provides 55 mcg of folate. Cauliflower includes numerous nutrients and plant compounds that can reduce the chance of heart disease and cancer.
This vegetable is easy to add to your diet and it aids in weight loss. 1 cup or 107 grams of uncooked cauliflower provides 58% of the DV for vitamin C, 15% of the DV for folate, and 2 grams of fiber. It is also a decent source of antioxidants useful in fighting free radicals.
17. Red Bell Pepper
Red bell pepper is a nutrient-rich food, which implies that they are high in vitamins and minerals but low in unhealthy fat and calories. One cup of chopped red bell pepper offers 317% of the DV for vitamin C, 93% of the DV for Vitamin A, 17% of the DV for folate, and others.
Folate content in green and red bell peppers differs, where 100 grams provide 20.7 mcg and 70.2 mcg respectively. Red bell pepper has beta-cryptoxanthin, an antioxidant beneficial to prevent the risk of lung, colon, and bladder cancer.
18. Enriched White Rice
Plain white rice is treated as bad or empty carbs because the removed bran and germ lose nutrients. Enriches white rice is mixed with nutrients such as iron, B vitamin, and niacin to make it nutritional. Half of the population of the world consumes white rice as their main food.
Therefore, enriched rice is a great source of fulfilling folate requirements. A medium 1-cup serving of this rice provides 195 to 222 mcg of folate, which equals almost half of the DV for folate. Folate is beneficial for DNA production and other genetic materials.
Avocado is a superfood with a multitude of nutrients available. They are a popular fruit due to their plain, buttery taste and texture. One-half of raw avocado contains 82 mcg of folate or approximately 21% of the DV. Avocado has more fiber than any other fruit, approximately 4.6 grams.
Moreover, avocados are rich in potassium, and vitamins such as K, C, and B6. One avocado has more potassium than banana. Due to the presence of many nutrients, avocado helps boost nutrients, protect the eyes, promote digestion, protect the heart, and help manage body weight.
Mango is a delicious fruit that people have been consuming during hot summers. Mangos are loved by many people and are eaten in a wide variety of ways. There are different types of mangoes that exist that differ in taste, shape, size, and color.
Not only is this fruit delicious, it is packed with remarkable nutritional values. One cup or 165 grams of raw mango provides 1.4 grams of protein, 67% of the DV for vitamin C, 18% of the DV for folate, and several other nutrients.
Benefits of Folate (Folic Acid)
Food with folate is mostly derived from plant-based products. It is a water-soluble vitamin, naturally present in many foods. However, some foods possess added folate. The synthetic form of folate is called folic acid. They can be taken as a supplement.
Some benefits include:
- Controlling folate deficiency.
- Reduce the risk of stroke by reducing the levels of amino acid homocysteine.
- Reduce the risk of neural tube defects by acting as a supplement for women before and during pregnancy.
- Folate is used to treat anemia. Folate helps to form hemoglobin in red blood cells with the help of vitamin B12.
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