12 Healthy Foods That Are High in Folate (Folic Acid)

12 Healthy Foods That Are High in Folate (Folic Acid)


Folic Acid

What is Folic Acid?

Folic acid is known as folate when in its natural form, and it is one of the types of B group vitamins; Where it is also called vitamin B9, and it is one of the water-soluble vitamins found naturally in many foods.

It should be mentioned that the body cannot store folic acid in large quantities. As the liver stores of folic acid are not sufficient for the body only for a short period, and because of the excretion of excess from the body’s need through urine; 

It is imperative to eat foods rich in Folic Acid, or use nutritional supplements that contain it. 

It is worth noting that some types of fruits, vegetables, and nuts are natural sources of folic acid, in addition to the presence of some foods fortified with it, and folic acid is an important component of Red blood cells; which plays a major role in transporting oxygen to all cells of the body, as this vitamin contributes to the process of forming DNA and RNA, and it enters into the process of protein metabolism. As it is important in breaking down amino acids that can cause harmful effects if they accumulate in the body in large quantities and are not destroyed, such as the amino acid homocysteine, and it is worth noting that the body absorbs folic acid better than the natural folate compound found in various foods. Here are the top 12 Foods That Are High in Folate. 


Sources of folic acid in food

The following are the most important healthy food sources rich in the natural form of folic acid called folate:

Legumes: It is a fruit or seed of any plant belonging to the legume family such as beans, peas, Lentils are one of the sources rich in folate, for example, one cup of lentils contains 358 micrograms of folate, while the same amount of edamame beans contains 482 micrograms of it and legumes are also a rich source of protein, dietary fiber, antioxidants, and some useful minerals. Examples: potassium, magnesium, and iron.

Asparagus: asparagus contains a concentrated amount of many vitamins and minerals, including folate, as the amount of folate in one cup of cooked asparagus may reach 286 micrograms, and it has antioxidant properties, inflammation, and bacteria as well. Also, asparagus is an excellent source of heart-healthy dietary fiber.

Eggs: Eggs contain many important nutrients, such as protein, selenium, vitamin B2, vitamin B12, and many useful antioxidants, in addition to folate. One large egg contains 23.5 micrograms of it.

Leafy vegetables: Leafy vegetables, such as spinach, kale, and watercress are characterized by being low in calories and they also provide the body with good amounts of fiber, and some vitamins and minerals, such as vitamin A, vitamin K, and folate; As one cup of spinach contains 263 micrograms of folate.

Broccoli: Broccoli contains a group of vitamins and minerals important to the body, such as manganese, vitamin A, vitamin C, and vitamin K, in addition to broccoli containing a high percentage of folate, as consuming one cup of cooked broccoli provides the body with an amount of 168.5 micrograms of Folate.

Seeds and nuts: Nuts are one of the sources rich in protein, and many vitamins, minerals, and fiber as well, and although the amount of folate varies according to the different type of nuts, the introduction of more nuts and seeds in the diet can help meet the daily needs of the body of folate As about 28 grams of walnuts contain approximately 28 micrograms of folate and the same amount of flaxseed contains about 24 micrograms of it.

Wheat germ: Although wheat germ is often removed during the wheat milling process, it provides a large amount of vitamins, minerals, and antioxidants, and it also contains an abundant amount of folate; As about 28 grams of wheat germ provides approximately 78.7 micrograms of folate, as well as it contains a high percentage of fiber, as 28 grams of it provides 16% of the fiber, which plays a major role in solving constipation problems, and contributes to preserving On blood sugar levels.

Beef liver: Eating one meal consisting of about 85 grams of beef liver meat is enough to cover the body's needs of some elements, such as vitamin A, vitamin B12, and copper, in addition to containing a good amount of protein, which is necessary for tissue repair and production of Important enzymes and hormones, and the percentage of folate in one slice of fried beef liver is approximately 210.6 micrograms.

Beetroot: Beetroot is one of the food sources rich in potassium, manganese, and vitamin C.  As consuming one cup of beetroot provides the body with approximately 148.2 micrograms of folate.  

Citrus fruits: Citrus fruits such as oranges, lemons, and lemons are sources rich in vitamin C and folate, as one cup of oranges contains what Equivalent to 54 micrograms of folate.

Brussels sprouts: Which is rich in vitamins and minerals, especially folate; Whereas, one cup of this type of cabbage contains 53.7 micrograms of it, and it is also a rich source of kaempferol. It is an antioxidant that is linked to several health benefits for the body.

Papaya: It is a tropical fruit native to southern Mexico and Central America, and in addition to being a delicious fruit rich in flavor, papaya is also rich in many nutrients such as folate, vitamin C, and potassium, in addition to some antioxidants such as carotenoids, and it is worth noting that consuming a cup One papaya provides 53.7 micrograms of folate.