Alan WellsAll of us want sound health. Of course, the right foods and adequate sleep and exercise play a major role in keeping us healthy.
But have you ever considered foods rich in folic acid? Folic acid is one of the major nutrients that play a vital role in bodily functions.
Unfortunately, it doesn’t get much attention, and many are unaware of its health benefits.
Learn more about folic acid, why it is important, and the foods rich in this nutrient. Continue reading.
TriviaThe term ‘folic’ comes from the Latin word ‘folium’ (which means ‘leaf’). This is because folic acid was first identified in dark-green leafy vegetables.
In This Article
Top 25 Foods Rich In Folic Acid
Folate – A Brief
Most of us would have probably heard of folate a number of times. But what is it? What has it got to do with our being healthy?
Folate is a water-soluble B vitamin. It is naturally existing in some foods, included in particular others, and additionally offered in the kind of supplements. This vitamin is important for cell development and metabolism ( 1 ).
Now, the crucial question-- we can consume folic acid through supplements, right? Why depend on healthy foods? Both are the same anyhow, aren't they? Aren't foods high in folate and foods with folic acid the same? Prior to I address this concern, there is something else you need to understand.
Folate Vs Folic Acid
We have seen what folate is. But what about folic acid? Well, both are one and the same – except for a distinct difference.
Folate and folic acid are the different kinds of vitamin B9. Only that folate is the natural type of vitamin B9. Folic acid, on the other hand, is the synthetic kind of vitamin B9. It is made use of in supplements and included in specific food products like morning meal cereals or flour.
The digestive system converts folate right into the naturally energetic form of vitamin B9, called 5-MTHF. But this is not the case with folic acid. Folic acid is exchanged 5-MTHF in the liver or other tissues, and not in the digestive system ( 2 ). Which is partially why the procedure is not as reliable. Other factors include those that have genetic mutations in the enzyme that transforms folic acid to 5-MTHF, which results in reduced task of this enzyme and conversion procedure. Hence, when you take a folic acid supplement, the body may take even more time to convert it right into 5-MTHF, allowing the unmetabolized, folic acid to build up ( 3 ).
This is where the real problem arises. Even a little dose of 200 mcg of folic acid a day might not obtain entirely metabolized till the next dosage. This can cause greater levels of unmetabolized folic acid in the blood stream, which can cause a selection of signs and side-effects in some people such as depression, anxiousness, impatience, insomnia, and rest disturbances.
This is where we address the inquiry we asked in the past. When it is folate (naturally happening), there is no doubt of it going unmetabolized. Certainly, it's natural. It is metabolized in the digestion system. For this reason, no complications.
TriviaBob Stokstad (working at the Lederle Laboratories of the American Cyanamid Company) first separated folic acid in pure crystalline type and identified its chemical composition in 1943. The "Folic Acid Boys" team finished this historic research study project of obtaining folic acid in a pure crystalline form in 1945.
Since we have actually seen which kind of folate is much better, let's have a look at the very best folic acid abundant foods. It is very important to keep in mind that when we discuss "folic acid" from health food sources, the type of vitamin B9 is typically methyl-folate or folinic acid (calcium folinate), one more all-natural form of folate. Read on to recognize what foods have folic acid and just how they are good for your wellness.
25 Foods High in Folic Acid
1. Broccoli
Serving size – 1 cup chopped (91 g)
A single serving of broccoli includes 57.3 mcg of folate, making it one of the most effective folate-rich foods you can include in your diet. This fulfills 14% of the everyday value of the vitamin. Besides this, broccoli is also abundant in vitamins A and K.
Vitamin A is important for keeping skin and teeth health and wellness. It likewise contributes in producing pigments in the retina of the eye. Broccoli consists of carotenoids that act as antioxidants ( 4 ). Vitamin K helps prevent osteoporosis i X A bone disorder that arises when bone composition or structure alters or bone mass and bone mineral density decline. and inflammation ( 5 ).
Related: 21 Benefits Of Broccoli, Nutrition, Recipes, & Side Effects
2. Pinto Beans
Serving size – 1 cup (193 g)
One serving of pinto beans contains a whopping 1,013 mcg of folate. It has 670 calories, but negligible saturated fat.
Pinto beans are also rich in potassium. According to a study conducted by Purdue University, USA, optimum potassium consumption is linked to decreased risk of stroke ( 6 ).
3. Seeds And Nuts
Serving size for flaxseeds – 1 cup, whole (168 g)
Serving size for sunflower seeds – 1 cup, with hulls (46 g)
Serving size for almonds – 1 cup, ground (95 g)
Seeds like flaxseeds (146 mcg per offering) and sunflower seeds (104 mcg per serving), or nuts like almonds (48 mcg per serving) are rich in folate. You can merely consume these raw or add them to your salad for a healthy and balanced dose of folate.
Flaxseeds are also rich in manganese and other vitamins, all of which support your immune and nervous systems, bones, and several other bodily processes ( 7 ).
Related: 12 Health Benefits Of Flaxseeds, Nutrition, And Side Effects
Sunflower seeds and almonds are also rich in vitamin E that promotes healthy skin and eyes ( 8 ).
4. Asparagus
Serving size – 1 cup (134 g)
A single serving of asparagus contains about 70 mcg of folate. It contains just 27 calories, though a large portion of these calories comes from sugars.
Asparagus also is an excellent source of iron and riboflavin. Iron is required to produce hemoglobin, an essential part of the blood cells that sustain life ( 9 ). Riboflavin plays a major role in folate metabolism ( 10 ).
Related: 17 Asparagus Benefits, Nutrition, Types, Recipes, & Risks
5. Yeast Extract Spread
Serving size – 1 tsp (6 g)
One offering of yeast essence spread has 60.6 mcg of folate. Though high in salt, it contains just about 9 calories. You can utilize it with salute, biscuits, or even sandwiches. Make use of simply a little of the spread as it has a solid taste.
Another major compound the yeast extract spread contains is niacin, which, according to an American study, has shown to lower the levels of bad cholesterol ( 11 ).
6. Liver
Serving size – 28 g
If you are a non-vegetarian, this could be great news for you. Both beef liver (81.2 mcg per serving) and chicken liver (165 mcg per serving) contain good amounts of folate.
They are also are excellent sources of selenium, which has been found to prevent various types of cancer and muscle and heart disorders ( 12 ). But one thing has to be kept in mind – eat liver in moderation as it also contains trans fat and cholesterol.
7. Herbs
Serving size for rosemary – 1 tbsp (2 g)
Serving size for basil – 2 tbsp, chopped (5 g)
Certain herbs like rosemary and basil are good sources of folate. One serving of rosemary and basil provides 1.6 mcg and 3.6 mcg of folate respectively.
A study conducted in Jammu and Kashmir, India, states the efficacy of herbs, especially basil, in treating hypertension i X High blood pressure; blood pressure over 140/90 that indicates the blood is exerting too much force on the artery walls. ( 13 ).
Related: 16 Powerful Herbs For Weight Loss And Their Benefits
8. Avocados
Serving size – 1 cup, cubes (150 g)
That would not enjoy to binge on an avocado! A single offering of the fruit provides about 122 mcg of folate. In addition, avocados are also abundant in vitamin C that shows cardioprotective residential properties in smokers and obese or overweight individuals ( 14 ). Also, the phytochemicals in avocados pack a powerful punch.
9. Soybeans
Serving size – 1 cup (186-256 g)
Mature soybean seeds contain 697 mcg of folate while green soybeans 422 mcg of folate per serving. They are high in calories – one serving of soybeans contains 376 calories.
Soybeans are also an excellent source of protein. As per a study conducted by the University of South Carolina, soybean protein reduces the concentrations of bad cholesterol ( 15 ). It also positively influences the bone and calcium balance in postmenopausal women.
10. Arugula
Serving size – 1 leaf (2 g)
One offering of arugula has 1.9 mcg of folate. This food is very reduced in hydrogenated fat and cholesterol. Being a great source of calcium, iron, magnesium, manganese, and potassium, it is teeming with various advantages.
11. Black-Eyed Peas
Serving size – 1 cup (172 g)
One serving of black-eyed peas contains about 358 mcg of folate. In addition, the food is also low in cholesterol, saturated fat, and sodium.
12. Bananas
Serving size – 1 cup, mashed (225 g)
A serving of banana contains 45 mcg of folate, which is 11% of the daily value of the vitamin. Bananas are also rich sources of vitamin B6, which helps the body prepare antibodies to fight numerous diseases ( 16 ). The vitamin also helps maintain normal nerve function and keeps the blood sugar within normal limits.
13. Tomatoes
Serving size – 1 cup (149 g)
One serving of tomatoes contains regarding 22 mcg of folate. Tomatoes are additionally reduced in saturated fat, sodium, and cholesterol. They are superb sources of carotenoids, like beta-carotene and lycopene, which display antioxidant and antitumor homes ( 17 ).
14. Chilli Powder
Serving size – 1 tbsp (8 g)
For us Indians, our food possibly is incomplete without a dash of chilli powder. Which is good in a way, as one tablespoon of chilli powder consists of 7.5 mcg of folate. Chili increases metabolic rate, digestive system feature, and may reduce the danger of metabolic disorders like diabetic issues, hypertension i X High blood pressure; blood pressure over 140/90 that indicates the blood is exerting too much force on the artery walls. , and stroke ( 18 ).
15. Papaya
Serving size – 1 cup, cubes (140 g)
A single serving of papaya contains about 53 mcg of folate. It also is a very good source of vitamins A and C. The fruit is used to treat and prevent gastrointestinal tract disorders and intestinal infections ( 19 ).
Related: 38 Benefits Of Papaya For Skin, Hair, And Health
16. Citrus Fruits
Serving size for oranges – 1 cup (180 g)
Serving size for strawberries – 1 cup (152 g)
Serving size for grapefruit – 1 cup, with juice (230 g)
Our mothers and grannies have actually only sung commends of citrus fruits right from our childhood. Naturally, there was an excellent factor for that. Citrus fruits, like oranges (54 mcg per serving), strawberries (36.5 mcg per offering), and grapefruit (29.9 mcg per serving), have good amounts of folate. These are high in folic acid fruits.
As per a Chinese study, citrus fruits work great for the heart, brain, and liver health ( 20 ). They also exhibit anti-inflammatory and antioxidant properties that allow one to enjoy the best of health.
17. Dark Green Leafy Vegetables
Serving size for spinach – 1 cup (30 g)
Serving size for kale – 1 cup, chopped (67 g)
Eco-friendly vegetables are considered among the most effective foods with folic acid. There is no way we would not have become aware of the importance of dark eco-friendly leafy vegetables in our diet regimen. They are standard for health and wellness-- irrespective of where or just how we live.
Dark environment-friendlies, specifically spinach and kale, have excellent quantities of folic acid. A serving of spinach includes 58.2 mcg of folate, and an offering of kale has around 19 mcg of folate.
Apart from folate material, dark eco-friendlies are useful in many various other methods. to According to a study, one must have fifty percent of the plate loaded with vegetables and fruits, with dark eco-friendlies playing a dominant duty. Dark eco-friendlies are rich in carotenoids and various other substances that provide fantastic wellness and vigor ( 21 ).
18. Fortified Cereals
Serving size – 1 packet (28 g)
Fortified cereals are becoming prominent every day. A single offering of fortified cereals includes 80.1 mcg of folate. And according to an American research, strengthened cereals play a major role in lowering nutrient deficiency ( 22 ).
19. Lentils
Serving size – 1 cup (192 g)
One of the outstanding resources of folic acid, a solitary offering of lentils has a massive 920 mcg of the vitamin. Lentils are additionally rich in potassium that assists keep healthy and balanced high blood pressure degrees ( 23 ). They are a good source of protein too, and you can consider them if you are a vegetarian and can’t rely on meat or poultry ( 24 ).
20. Okra
Serving size – 1 cup (100 g)
One offering of okra includes 88 mcg of folate. On top of that, okra features countless various other benefits. It is abundant in fiber, vitamin C, and is an excellent resource of potassium and calcium ( 25 ). It is extremely rich in antioxidants that promote overall health and well-being. Okra can also be used as a good source of protein ( 26 ).
21. Brussels Sprouts
Serving size – 1 cup (88 g)
Though not extremely tasty in terms of taste, Brussels sprouts are rich in folate. One serving of Brussels sprouts contains 53.7 mcg of the vitamin. There are other methods Brussels sprouts can benefit you. They are rich resources of various other vitamins, minerals, and fiber and support your immune system, boost bone health and wellness, etc. As a matter of fact, after kale and spinach, Brussels sprouts consist of the highest possible amount of antioxidants ( 27 ).
22. Cauliflower
Serving size – 1 cup (100 g)
A serving of cauliflower offers you 57 mcg of folate, which accounts for 14% of your daily value. Cauliflowers are nutrient-dense and have been found to prevent serious diseases like cancer ( 28 ).
23. Beets
Serving size – 1 cup (136 g)
One serving of beets contains 148 mcg of folate. Beets have also been found to reduce blood pressure, prevent oxidative stress i X A condition caused by an imbalance between the creation and buildup of oxygen radicals in cells and the ability to detoxify them. , and treat inflammation ( 29 ).
24. Corn
Serving size – 1 cup (166 g)
Among our favored snacks, isn't it? A serving of this vegetable has regarding 32 mcg of folate. Corn is additionally abundant in manganese, magnesium, phosphorous, copper, and zinc-- all of which provide different health and wellness advantages ( 30 ), ( 31 ), ( 32 ), ( 33 ).
25. Carrots
Serving size – 1 cup, chopped (128 g)
A single offering of carrots contains 24.3 mcg of folate. Being a preferred vegetable, it can be included in the majority of veggie and rice preparations. Carrots are likewise a rich source of beta-carotene, fiber, and numerous other trace elements ( 34 ).
These are the foods rich in folate. They are natural, inexpensive, and the best part-- they include various other benefits too that aid you stay in the most effective of your health.
Now comes another important question. Are you getting enough of folate? Because there is a difference between just knowing about folate foods and actually enjoying its benefits, right?
Are You Getting Enough Of Folate?
Getting the optimum amount of folate on a regular basis is not rocket science. A balanced diet would help you do so. Simple.
Following is the table that talks about the recommended daily amount of folate as per the age.
NOTE
If you have any health issues or are on medication, talk to your doctor. You might need more folate than usual ( 35 ).
In general, one must know the quantity of folic acid (s)he must consume. Which we have currently seen. Yet exactly how concerning the dose when someone is dealing with a details health condition?
Which is what we are now going to look at.
Folic Acid Dosage For Specific Health Conditions
The does mentioned listed below are based upon professional viewpoints, clinical research study and research studies, and magazines. We have stated the wellness problem, the stipulated dose, and the results the vitamin has created.
| Health Condition | Dosage | Results |
| Anemia, caused by folate deficiency | 1-5 milligrams taken orally | Positive |
| Bipolar disorder | 200 IU taken orally daily for 52 weeks (for patients stabilized on lithium) | Positive |
| Cancer (general) | 0.2-40 milligrams taken orally daily for 3-8 years | Mixed |
| Colorectal cancer | 0.5-5 milligrams taken orally daily for 3-8 years | Mixed |
| Chronic kidney disease | 2-15 milligrams taken orally daily, or thrice in a week, for 1-3.6 years | Positive |
| Depression | 0.5-3 milligrams taken orally for 3-52 weeks | Positive |
| Diabetes | 5 milligrams taken orally for 1-6 months | Positive |
| Folate deficiency | 250-1,000 micrograms taken orally daily; in the case of severe folate deficiency, 1-5 milligrams taken orally daily until blood levels are corrected | Positive |
| Fragile X syndrome | 10-250 milligrams taken orally daily for 2-8 months | Neutral |
| Heart disease | 0.8-40 milligrams taken orally daily for 3-88 months | Positive |
| High homocysteine levels | 0.2-5 milligrams taken orally daily for 21-168 days | Positive |
| High blood pressure | 5-10 milligrams taken orally daily for 2-16 weeks | Positive |
| Methotrexate toxicity | 1.2-5 milligrams taken orally daily or weekly for 12 weeks | Positive |
| Prevention of birth defects | 0.36-5 milligrams taken orally daily | Positive |
| Prevention of pregnancy complications | 0.25-5 milligrams taken orally daily for 12-24 weeks | Positive |
| Stroke | 0.5-40 milligrams taken orally daily for 6-88 months | Positive |
| Vein clots | 5 milligrams taken orally daily during pregnancy | Positive |
| Vitiligo | 5 milligrams taken orally twice daily | Positive |
| Gum overgrowth caused by phenytoin | Applied to the gum | Positive |
| Pregnancy-related gum disease | Applied to the gum | Positive |
Folic acid has also been used for general health maintenance in children. The dosage was 0.005-15 milligrams, taken orally daily for 2 weeks to 18 months. The results were mixed.
The results and values seen above, as already discussed, are based on expert opinions, research, and other publications. However, we highly recommend you to not merely pass what they claim. Talk to your doctor relating to the usage or dosage of folic acid for any particular wellness problem you may be suffering from. The same problem could be various for different individuals, and a medical professional's recommendations is important.
Folic acid is also claimed to be good for boosting hair growth. Learn more about this in the next section.
Folic Acid Foods For Hair Growth
Folic acid, a B-vitamin, plays a crucial function in cell division and aids advertise hair development. It supports the manufacturing of DNA and RNA, which is necessary for healthy hair roots. Appropriate folic acid consumption can boost your hair health, decreasing the danger of loss of hair and sustaining stronger, thicker hair growth ( 36 ). Consuming foods like leafed environment-friendly vegetables, spinach, kale, and broccoli is fantastic for this function. Vegetables such as lentils, chickpeas, and black beans are also abundant in this vitamin. In addition, citrus fruits like oranges and avocados likewise include significant quantities of folic acid. So, add these foods to your diet plan to support healthy, strong, and shiny hair.
Some individuals cannot meet the daily requirements of folic acid from their diet, so supplements are prescribed to them. Let’s take a closer look at natural folate supplements!
Natural Folate Supplements
Touching the factor we talked about in the very beginning (if you can remember), yes, folate in its all-natural kind is always the most effective. But when there is a deficiency, supplements have their very own function to play. They accommodate the emergency situation.
A few important pointers to keep in mind if you are using folic acid supplements:
- If you had ever had an allergic reaction to folic acid, you should not use the supplements.
- Prior to taking the supplement, allow your doctor know if you have kidney disease, an infection, a type of anemia not detected by a physician (but validated by laboratory examinations), or if you are an alcoholic.
Folic acid supplementation has its own benefits and risks. The benefits it has for pregnancy are enormous. But beyond pregnancy is where the speculation arises ( 37 ).
A cross-sectional study was performed on 1285 Polish ladies of childbearing age to analyze the performance of folic acid supplementation. According to the outcomes, only 13.9% of women understood the significance of folic acid supplementation, and 65.3% of them took them daily. A total amount of 91.1% of the participants were not knowledgeable about its safe dose, and 43% did not understand what benefit it does to the body.
Infographic: 9 Foods Rich In Folic Acid
Folic acid is a kind of vitamin B9, which helps deal with anemia, advertises new cell development, and might aid stop cancer. Fortunately is that you can eat foods rich in folic acid to meet your daily requirement. We have actually assembled 9 easily-available foods abundant in folic acid in the infographic listed below. Take a look!
Illustration:
Folic acid, the artificial form of folate (vitamin B9), is commonly used in supplements and foodstuff like breakfast grains. This micronutrient help in metabolism and cell development, so you can not afford to compromise on its consumption. The very best method to obtain it is to take in foods high in folic acid, like broccoli, pinto beans, seeds and nuts, soybeans, avocados, tomatoes, chili powder, citrus fruits, and lentils. People aged 13 and over should take 400 mcg of folic acid daily. You can likewise take its supplements. Nonetheless, get in touch with a doctor before doing so to avoid certain negative impacts. entire grains and lentils. A few various other foods that are known to be high in folic acid include squash, raspberries, blueberries, blackberries, kiwi, mango, pineapple, watermelon, cantaloupe and honeydew melon. Individuals aged 13 and over must take 400 mcg of folic acid daily. You can also take its supplements. Nevertheless, get in touch with a doctor prior to doing so to avoid particular damaging results.
Let us now look a few frequently asked questions.
Frequently Asked Questions
How much of folic acid is too much?
Though there is no upper limit for folate taken through foods, the upper limit for folic acid supplements is 1,000 mcg per day.
Why is folic acid important to health?
The human body utilizes folic acid to create cells (that include the red cell). Folic acid has actually additionally shown to prevent approximately 70 percent of abnormality involving the brain and spine. Folic acid could likewise prevent particular kinds of cancer cells.
Does taking folic acid prevent all neural tube defects?
Yes, 70% of the time. But there are cases where neural tube defects could be caused due to reasons other than folic acid deficiency.
Which foods rich in folic acid are good for pregnancy?
Broccoli, peas, asparagus, Brussels sprouts, chickpeas, and brown rice.
What are the symptoms of low folic acid?
Low folate acid can cause anemia. Other common symptoms include fatigue, tongue swelling, exhaustion, growth issues, and mouth sores.
What causes low folic acid?
Multiple variables like a reduced nutritional intake or use of excess heat while food preparation might trigger folic acid deficiency. An additional substantial factor to this deficiency is alcoholism. A deficiency in folate can also be caused by dialysis, hemolytic anemia, and maternity ( 38 ).
Tell us how this post on high folic acid foods list has helped you. Do comment in the box below.
Key Takeaways
- Folic acid is an essential B vitamin that promotes cell growth, body metabolism, and RBC formation.
- Folic acid supplements contain synthetic vitamin B9. The digestive system metabolizes it into its biologically active form through a slow process.
- Legumes, seeds, nuts, leafy vegetables, and fortified cereals have folate content, which is easy for our digestive system to assimilate.
- The average amount of folic acid in your daily diet is 400 grams, while pregnant women should consume more.
Boost your folic acid consumption normally! Learn about the richest sources of Vitamin B9, consisting of foods rich in folate. Discover the benefits of folic acid for your total wellness and wellness with this video.
John salley