Vitamin B9 is found naturally in many foods, as well as in the form of folic acid in fortified foods. It’s recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency ( 2 ). Here are 15 healthy foods that are high in folate or folic acid. 1. Legumes
It occurs naturally in a wide range of foods. A synthetic version of the vitamin, known as folic acid, is often added to fortified cereals and vitamins. You can also find folic acid supplements. The human body absorbs folic acid more easily than it does natural folate, but you can get all the folate you need from your diet.
Ideally, you should get the majority of your folate from natural, whole food sources like fruits and vegetables. Not only can these nutrient-dense foods provide folate, but they are also rich in other vitamins and minerals that your body needs.
Dark, Leafy Greens Many types of dark, leafy greens have high concentrations of folate. Spinach, a powerhouse of nutrients, provides 58mcg in a 1-cup serving of raw leaves and 131mcg in a half-cup serving of cooked.
What foods contain folic acid?
Here are 15 healthy foods that are high in folate or folic acid. 1. Legumes. Legumes are the fruit or seed of any plant in the Fabaceae family, including: beans. peas. lentils. Although the exact amount of folate in legumes can vary, they’re an excellent source of folate.
Citrus fruits. Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate. Just one large orange contains 55 mcg of folate, or about 14% of the DV ( 17.
The amounts can vary between different products, but one cup (140 grams) of cooked spaghetti supplies approximately 102 mcg of folic acid, or 25% of the DV ( 39 ).
For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate, or about 33% of the Daily Value (DV) ( 3. Trusted Source. ). Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, which is 90% of the DV ( 4.
In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects ( 1. Trusted Source. ).
Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12 ( 8. Trusted Source. ). Furthermore, they’re high in lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders like macular degeneration ( 9.
Beef liver is one of the most concentrated sources of folate available.
What foods are good for folate?
For most, you can easily meet your folate needs by including a few folate and folic acid foods in your diet. Need a few ideas? Here are some folate-rich recipes that you can try at home: 1 Crustless Spinach Quiche 2 Beef Liver and Onion Meatballs 3 Asparagus Tapas with Red Pepper Sauce 4 Broccoli, Kale and Brussels Sprouts Slaw 5 Avocado Grilled Cheese
According to a study published in the American Journal of Clinical Nutrition, the folate found in food is about 78 percent as bioavailable as folic acid. ( 8) If you eat many high folate foods, there’s no reason to supplement with 100 percent or more of your daily folic acid requirement, as provided by the FDA.
Folate deficiency on its own is uncommon. Since it typically stems from causes like a poor diet, alcoholism or issues with nutrient absorption, folate deficiency is often found coupled with other nutrient deficiencies.
For reference, adults need about 400 micrograms of folate daily. For women who are pregnant or lactating, that number jumps up to 600 micrograms and 500 micrograms, respectively. Fortunately, by incorporating a few folate-rich foods into your meals, it’s easy to meet your daily needs.
A folate deficiency can have serious consequences, including fatigue, painful mouth sores, and even an increased risk of birth defects like heart problems, spina bifida and anencephaly. ( 2) Folic acid is the synthetic form of folate that is found in most prenatal vitamins, supplements and fortified foods.
In fact, many health care professionals even recommend starting supplementation or eating more folic acid foods before pregnancy to prevent birth defects. One of the most well-known benefits of folate is its ability to reduce the risk of neural tube defects that can affect the brain, spine or spinal cord.
1. Promotes a Healthy Pregnancy. Because of its involvement in DNA synthesis and important enzymatic reactions, folate is a critical component of a pregnancy diet. During pregnancy, your folate requirements even increase to help support fetal growth and development.
Which food has the most folic acid?
The most folic acid rich poultry liver comes from goose, followed by duck, turkey, and finally, chicken. But the number 1 spot at over twice has dense as the next in line, yeast extract spread, is by far the most folic acid rich food on the list.
One class of vegetable that shows up with several varieties are various kinds of seaweeds. Other classes of vegetable with several varieties all rich in folic acid are cabbages, spinach, broccoli, and the leaves of root vegetables.
Folic acid is important for neurological development, maintaining energy, and a host of other metabolic functions. It’s important.
What is the best food for folic acid?
Dark Leafy Greens. Most leafy greens, like spinach, have between 75 and 250 mcg per cup, making them one of the best foods high in folic acid.
Foods High in Folic Acid. The best way to increase your levels of folic acid/folate is to alter your diet with folic acid-fortified foods; however, if you are suffering from a serious deficiency, using additional folate supplements may be required. These foods high in folic acid include the following: Orange. Dark leafy greens.
Folic acid’s most important roles include regulating folate levels in the blood, improving nutrient uptake in the body, and preventing neural tube defects in unborn children. It is most commonly found in supplements and other foods fortified with this vitamin.
by John Staughton (BASc, BFA) last updated – August 16, 2020. ✓ Evidence Based. Many people are looking to eat more foods high in folic acid, so if you want to improve your overall health, knowing which foods are highest in this vitamin is a great start!
It is most commonly found in supplements and other foods fortified with this vitamin. However, for discussion’s sake, many people consider folate and folic acid to be interchangeable since they do have the same effects on the body. [1]
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