Foods High In Folic Acid
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20 October 2024
Folic acid, also known as vitamin B9, is essential for DNA production, cell growth, and overall health, especially for pregnant women to support fetal development
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Some of the best sources of folic acid come from dark leafy greens such as spinach, kale, and collard greens, with spinach providing up to 263 mcg per cup
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Legumes like lentils, chickpeas, and black beans are also folate-rich, with cooked lentils offering around 358 mcg per cup
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Vegetables like asparagus, broccoli, and Brussels sprouts are excellent options too
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Avocados, known for their healthy fats, also deliver a good dose of folate, with one medium avocado containing around 120 mcg
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Citrus fruits such as oranges, grapefruits, and papayas are great sources of folate as well, with a large orange providing about 55 mcg
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Beets, which help detoxify the body, offer 148 mcg per cup when cooked
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Nuts and seeds, particularly sunflower seeds, contain folate, with a quarter-cup of sunflower seeds delivering 82 mcg
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Lastly, many fortified grains, including cereals, bread, and pasta, are enriched with folic acid, making them convenient sources for meeting daily folate requirement
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Incorporating these foods into your diet can help you meet your folic acid needs and support overall health
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