Top Foods high in Folic Acid: Folic acid is an essential nutrient that plays an important role in a wide range of bodily functions, including DNA synthesis, red blood cell formation, and neural tube development during pregnancy. Adding foods high in folic acid to your diet is an easy and effective way to meet your daily needs and maintain optimal health. This list of 25 foods rich in folic acid provides a wide range to choose from, including fruits, vegetables, nuts, and fortified foods. By including these foods in your diet, you can ensure that you are getting the folic acid your body needs to function optimally.
Lentils
Lentils are a great source of folic acid, with one cup cooked providing nearly 90 percent of the recommended daily intake. They are also high in protein and fiber, making them an excellent addition to a healthy diet.
Spinach
Spinach is high in folic acid, with one cup cooked providing about 65 percent of the recommended daily intake. It is also rich in other nutrients including vitamin A, vitamin C, iron and calcium.
Asparagus
Asparagus is another vegetable high in folic acid, with one cup cooked providing about 70 percent of the recommended daily intake. It is also a good source of vitamin K and fiber.
Broccoli
Broccoli is a cruciferous vegetable high in folic acid, with one cup cooked providing about 24 percent of the recommended daily intake. It is also a good source of vitamin C, vitamin K and fiber.
Brussels sprouts
Brussels sprouts are another cruciferous vegetable high in folic acid, with one cup cooked providing about 25 percent of the recommended daily intake. They are also a good source of vitamin C, vitamin K, and fiber.
Chickpeas
Chickpeas are a legume high in folic acid, with one cup cooked providing about 70 percent of the recommended daily intake. They are also a good source of protein and fiber.
Black beans
Black beans are another legume high in folic acid, with one cup cooked providing about 64 percent of the recommended daily intake. They are also a good source of protein and fiber.
Kidney beans
Kidney beans are a third legume high in folic acid, with one cup cooked providing about 29 percent of the recommended daily intake. They are also a good source of protein and fiber.
Avocado
Avocado is a fruit high in folic acid, with one medium avocado providing about 20 percent of the recommended daily intake. It is also a good source of healthy fats, fiber and potassium.
Papaya
Papaya is another fruit that is high in folic acid, with one medium papaya providing about 13 percent of the recommended daily intake. It is also a good source of vitamin C and vitamin A.
Oranges
Oranges are a citrus fruit that are high in folic acid, with one medium orange providing about 10 percent of the recommended daily intake. They are also a good source of vitamin C and fiber.
Strawberries
Strawberries are a berry high in folic acid, with one cup providing about 5 percent of the daily recommended intake. They are also a good source of vitamin C and fiber.
Beets
Beets are a root vegetable high in folic acid, with one cup cooked providing about 34 percent of the recommended daily intake. They are also a good source of potassium and fiber.
Carrots
Carrots are a vegetable high in folic acid, with one cup cooked providing about 5 percent of the recommended daily intake. They are also a good source of vitamin A and fiber.
Cabbage
Cabbage is a cruciferous vegetable high in folic acid, with one cup cooked providing about 14 percent of the recommended daily intake. It is also a good source of vitamin C and fiber.
Citrus fruits
In addition to oranges, other citrus fruits such as grapefruit and lemons are also good sources of folic acid.
Tomatoes
Tomatoes are a fruit high in folic acid, with one cup cooked providing about 10 percent of the recommended daily intake. They are also a good source of vitamin C, vitamin A and potassium.
Okra
Okra is a vegetable high in folic acid, with one cup cooked providing about 15 percent of the recommended daily intake. It is also a good source of vitamin C, vitamin K and fiber.
Sunflower seeds
Sunflower seeds are a seed high in folic acid, with one cup providing about 30 percent of the daily recommended intake. They are also a good source of healthy fats and protein.
Almonds
Almonds are a nut high in folic acid, with one cup providing about 16 percent of the daily recommended intake. They are also a good source of healthy fats, protein and fiber.
Hazelnuts
Hazelnuts are another nut high in folic acid, with one cup providing about 12 percent of the daily recommended intake. They are also a good source of healthy fats, protein and fiber.
Whole grains
Whole grains like brown rice and quinoa are high in folic acid, with one cup cooked providing about 20 percent of the recommended daily intake. They are also a good source of fiber and protein.
Eggs
Eggs are a good source of folic acid, with one large egg providing about 10 percent of the recommended daily intake. They are also a good source of protein and healthy fats.
Fortified foods
Many foods, such as bread and cereal, are fortified with folic acid. Check the label to see if a food is fortified with folic acid.
Liver
Liver is a good source of folic acid, with one serving providing about 65 percent of the recommended daily intake. It is also a good source of iron and vitamin A.
Top foods that are high in Folic Acid: Finally, a diet rich in folic acid has numerous benefits for overall health, including improved brain function, better heart health, and a lower risk of birth defects during pregnancy. With so many delicious and nutritious options available, it’s easy to add folic acid-rich foods to your diet. Whether you prefer leafy greens, whole grains, or nuts and seeds, there are plenty of options to choose from to help you meet your daily needs and support your overall health. can So be sure to include these 25 foods rich in folic acid in your meal plan and enjoy the benefits of this essential nutrient.
