Top 16 Folic Acid Rich Foods

Folic acid is the synthetic version of one of the vitamin B vitamins, known as folate, which is a water-soluble vitamin. One's body is unable to make folate; thus, one needs to get it either from diet or as supplements. While some foods naturally contain folates, there are also instances where folic acid is added to food items. In this article, we will discuss folic acid-rich foods and how you can benefit from them. Keep reading!

Here is the list of the top 16 folic acid-rich foods one can incorporate into one's diet.

1. Eggs

Eggs are poultry products which have outstanding health benefits. Eggs are an example of foods high in folic acid content and are easily available everywhere. Therefore, one can easily add it to one’s daily diet. One big egg contains roughly 6% of the recommended Daily Value of folate.

It's simple to increase the intake of folate and contribute to one’s needs by including even a few servings of eggs in the diet each week. Moreover, eggs are all abundant in selenium, protein, riboflavin, and vitamin B12.

Folate Content: 22 mcg

Health Benefits of Eggs

• Since eggs are high in folic acid and antioxidants, eggs can boost one’s immunity in general.
• Additionally, the folic acid in eggs can assist in reducing fatigue.

2. Legumes

Legumes are the seed or fruit of any Fabaceae family plant, such as peas, lentils and beans.  Even though the precise amount of folate present can vary, it can be said that legumes are a rich source of it. For example, one cup (177 grams) of cooked kidney beans has roughly 33% of the Daily Value (DV) of folate.

Meanwhile, 90% of the DV may be found in one cup (198 grams) of cooked lentils. Along with being a fantastic source of fibre, protein, and antioxidants, legumes are also a good supply of vital micronutrients like magnesium, iron, and potassium.

Folate Content: 358 mcg in lentils, 131 mcg in kidney beans

Health Benefits of Legumes

• A balanced diet that includes more beans can help lower heart rate, blood pressure, and blood sugar and reduce risks for diabetes and heart diseases.
• Antioxidants found in beans and legumes help prevent cell damage, combat disease and slow the ageing process.

3. Beef Liver

Beef liver is one of the rich sources of folic acid. Cooked beef liver contains about 54% of the DV per 3-ounce (85-gram meal). A single serving of beef liver can fulfil and even surpass one’s daily needs for copper, vitamin A, and vitamin B12, in addition to folate.

Additionally, it has a huge amount of protein, that is, 24 grams per 3-ounce (85-gram) portion.  One requires protein for the synthesis of vital hormones and enzymes, as well as for the repair of damaged tissue.

Folate Content: 215 mcg

Health Benefits of Beef Liver

• The beef liver's high folic acid concentration may benefit the health of one’s skin.
• Folic acid in beef may increase male fertility

4. Green Leafy Vegetables

While being low in calories, leafy green vegetables like spinach, kale, and arugula are filled with essential vitamins and minerals like folate. One cup of raw spinach has 15% of the DV (30 grammes). Additionally, leafy greens are also rich in fibre and vitamins K and A. They have been linked to a variety of health advantages. According to studies, increasing consumption of cruciferous vegetables like leafy greens might promote weight loss, reduce inflammation, and reduce cancer risk.

Folate Content: 58.2 mcg in spinach

Health Benefits of Leafy Vegetables

• Supports optimal brain function
• Improves bone health
• Regulates blood glucose levels
• Supports immune system
• Boosts optimal gut health

5. Beets

Beets not only provide a burst of colour to different dishes but are also packed with essential nutrients. Beets are a rich source of vitamin C, manganese and potassium, which one needs throughout the day. It is also a great folate source, constituting about 37% of the recommended Daily Value.

Folate Content: 148 mcg

Health Benefits of Beets

• Can keep blood pressure in check
• Improves digestive health
• Contains some anti-cancer properties
• Helps fight inflammation
• Supports brain health

6. Brussels Sprouts

This nutrient-dense food is closely linked to other greens, including cabbage, kale, broccoli, and kohlrabi and is a member of the cruciferous vegetable family. Especially high in folate, Brussels sprouts are overflowing with several vitamins and minerals. Cooked Brussels sprouts can provide 12% of the DV in a half-cup (78-gram) serving.

Folate content: 47 mcg

Health Benefits of Brussels Sprouts

• Consuming a lot of cruciferous vegetables, such as Brussels sprouts, may help prevent cancers of the lungs, stomach, kidneys, breast, prostate and bladder.
• Brussels sprouts and other crunchy vegetables may help you avoid various health problems like high blood pressure, high cholesterol, heart disease, and diabetes.

7. Broccoli

Known for its multiple health benefits, including broccoli in one's diet can give one access to a variety of vital vitamins and minerals. Additionally, broccoli is rich in manganese and vitamins C, K, and A. While a cup of raw broccoli can almost provide 14% of the DV of folate, cooked broccoli provides even more, which is 21% of the daily recommended value of folate.

Folate Content: 57 mcg in raw broccoli and 84 mcg in cooked broccoli

Health Benefits of Broccoli

• Protects against certain types of cancer
• Aids in blood sugar control due to the presence of antioxidants
• Promotes healthy digestion and reduced constipation
• Supports healthy brain function

8. Nuts and Seeds

Increasing the nut and seed intake in one’s diet has many benefits. In addition to having a substantial amount of protein, they also have high fibre content and several essential vitamins and minerals.

One can increase the intake of nuts and seeds to attain his/her daily requirement of folates. However, different types of nuts and seeds may have varying amounts of folate.

Folate Content: 28 mcg in walnuts, flax seeds have 24 mcg of folate

Health Benefits of Nuts and Seeds

• Good quantities of protein, fibre, healthy fats, vitamins, and minerals can be found in nuts and seeds.
• As their fats are not completely absorbed, nuts and seeds control food intake and body weight and help burn energy.

9. Wheat Germ

The embryo of the wheat kernel is known as wheat germ. Although most often it is removed during the milling process, it is a rich source of minerals, antioxidants, and vitamins. Just an ounce of wheat germ can provide 20% of one’s daily intake of folates. These also contain a good amount of fibre, which provides around 16% of one’s daily protein intake.

Folate Content: 78.7 mcg

Health Benefits of Wheat Germ

• Phytosterols, which are compounds that aid in reducing cholesterol absorption, are present in wheat germ.
• They can prevent receptors in the intestines from absorbing harmful cholesterol because they resemble receptors found on cholesterol. One’s risk of heart attack and cardiovascular disease may be reduced as a result.

10. Bananas

Bananas are a powerhouse of nutrition as they are rich in a wide range of vitamins and minerals. When combined with a few other folate-rich foods, they're exceptionally high in folate and can easily help one achieve one’s daily requirement of folate. A medium banana is able to provide 6% of the daily recommended value of folates.

Folate Content: 23.6 mcg

Health Benefits of Bananas

• Improves blood sugar levels
• Supports heart health
• Helps one feel fuller
• Improves digestive health and reduces constipation
• Antioxidant-rich

11. Avocado

Owing to their buttery flavour and creamy texture, avocados are immensely popular worldwide. Apart from having a distinct flavour, avocados are a great source of numerous vital minerals, including folate. It roughly provides 21% of one’s daily requirements and is found in one-half of a raw avocado.

Avocados are enriched with folic acid. They are also a good source of potassium and vitamins such as B6, K, and C. Additionally, they include a lot of monounsaturated fats, which may help to prevent heart disease.

Folate Content: 82 mcg

Health Benefits of Avocados

• Beneficial for gut health
• It can help reduce heart disease risk factors
• It promotes healthy body weight

12. Citrus Fruits

Citrus fruits, including oranges, lemons, grapefruit, and limes, are sweet and flavourful in addition to being high in folate. Vitamin C, which is an important element that can help strengthen immunity and promote disease prevention, is also abundant in citrus fruits. In fact, observational studies have discovered a link between a high diet of citrus fruits and a reduced risk of breast, pancreatic, and stomach cancer.

Folate Content: 55 mcg

Health Benefits of Citrus Fruits

• Good source of fibre
• Low in calories
• Helps in reducing the risk of kidney stones
• Prevents and fights against cancer
• Boosts heart health

13. Asparagus

Many vitamins and minerals, including folate, are contained in asparagus. It has been proven that asparagus possesses anti-inflammatory and antibacterial effects and is also high in antioxidants. Additionally, it provides a great deal of heart-healthy fibre, meeting up to 6% of one’s daily requirements in a single serving.

Folate Content: 88 mcg (4 spears cooked)

Health Benefits of Asparagus

• Rich source of antioxidants
• Helps lowering blood pressure
• Improves digestive health

14. Papaya

Tropical nutrient-rich fruit papaya originally belongs from southern Mexico and Central America. Papaya is not only flavourful and tasty, but it also contains a tonne of folate. Around 13% of the DV of folate may be found in one cup (140 grammes) of raw papaya. Papaya also contains significant amounts of vitamin C, potassium, and carotenoids, which are antioxidants.

However, unripe papaya should be avoided by expectant mothers. Although there is no proof, researchers assume that consuming large quantities of unripe papaya may promote early labour in pregnant women.

Folate Content: 53 mcg

Health Benefits of Papaya

• Papayas are abundant in Vitamins A, C, and E, which are powerful antioxidants.
• Antioxidant-rich diets may lower the risk of heart disease.
• The antioxidants stop cholesterol from oxidising. Oxidising cholesterol increases the risk of blockages that result in heart disease.

15. Fortified Grains

Many grain varieties like bread and pasta are fortified to increase their folic acid concentration. Although the proportions can change between goods, one cup (140 grammes) of cooked spaghetti provides about 25% of the DV.

Surprisingly, several studies have shown that folic acid in foods that have been fortified may be more readily absorbed than folate that occurs naturally in foods. For instance, one study found that folic acid in foods that have been fortified with folic acid is around 78 per cent more accessible than folate in foods like fruits and vegetables.

Folate Content: 102 mcg

Health Benefits of Fortified Foods

• One can prevent cardiac problems, maintain good micronutrient levels, and preserve strong bones by eating fortified meals.
• They support dietary requirements. Only foods containing animal products or foods that induce allergic reactions include some essential elements.

16. Mangoes

The list of foods high in folate also includes this delicious fruit. Mangoes come in over 12 different types in India! Its flavour might be acidic or highly sweet. Some of the most popular kinds available in India are Alphonso, Kesar and Dashehari.

Folate Content: 144 mcg

Health Benefits of Mangoes

• Improves eye health
• Improves digestive health
• Might be helpful in the prevention of diabetes
• Filled with immune-boosting nutrients

Apart from knowing the list of folic acid-containing foods, one must also know the benefits of including them in the diet.

Folate is vitamin B9's natural form. It is water-soluble and is naturally present in many foods. It is also sold as a supplement in the form of folic acid. Moreover, folic acid is better absorbed in this form than that from natural food sources. Other benefits of foods rich in folate are as follows -

• The body requires folate because it is involved in protein metabolism and helps in the formation of RNA and DNA.
• It also plays a key role in breaking down an amino acid which exerts harmful effects in the body if it is present in huge amounts. This amino acid is called homocysteine.
• During pregnancy and foetal development, the body also requires folate to produce healthy blood cells and during critical periods of rapid growth.

This is all to know about the folic acid-rich foods. Overall, folate is an important vitamin that a body requires, especially for pregnant women. A lack of folate deficiency can lead to dizziness, headache, and even anaemia. However, only eating folates will not promote good health. One should include a balanced healthy diet along with a good lifestyle for overall health.