Folic Acid or folate, or folacin is a water-soluble vitamin belonging to the B vitamin group. Also known as Vitamin B9, and folic acid, it prevents several types of cancer, Alzheimer’s disease, and foetal deformities during pregnancy.Folic acid is essential for maintaining good physical and mental health. It encourages the body to perform various important functions such as cell growth and regeneration.Inadequate amounts of folic acid in the body may lead to conditions such as depression, insomnia, mental fatigue, and periodontal disease. However, Mother Nature has blessed us with many foods rich in folate that can be included in our daily diet.
Best 15 Foods Rich in Folic Acid
Dark Leafy Vegetables and Greens
The term folate is derived from the word foliage, which refers to the dark leafy green vegetables. They are a rich source of folic acid. The richest source of folate is from spinach that provides 263 mcg (micrograms) per cup.One large plate of turnip greens with 170 mcg, collard greens with 177mcg and romaine lettuce with 76 mcg of folate per cup each is sufficient to provide the necessary amount of folic acid required for our body.
It contains the highest amounts of folic acids when compared to other vegetables, and is rich in nutrients like vitamin K, vitamin A, vitamin C, and manganese. Taking a cup of boiled asparagus provides 262 mcg of folic acid, which is 65% of the total daily requirement. It also contains low sodium content and has absolutely no fat or cholesterol.
Broccoli is a super food rich in fibre and filled with nutrients like beta-carotene, Vitamin C, calcium and iron. Taking a cup of broccoli provides 104 mcg of folate, which meets 24% of our daily requirements.
Okra contains vitamins and minerals and helps cleanse the digestive track from unwanted toxins, and removes excessive cholesterol. They contain high levels of folate with 37 mcg per cup when cooked.
Brussel sprouts are rich in Vitamin A, Vitamin C, Vitamin k, potassium and manganese. They are one of the best foods with folic acid. Taking a cup of boiled Brussel sprouts gives 25% of the daily-recommended quantity.
Cauliflower is one of the best sources of folic acid and Vitamin C. A cup of cauliflower offers 55 mcg of folate, which constitutes 14% of your required amount.
Beets are one of the best foods for liver cleansing. They are rich in antioxidants and folic acids. One cup of boiled beet provides 136 mcg of folate, which meets the daily requirement by 34%.
Carrots have the ability to boost folate. Cups of raw carrots provide 5% of the daily-recommended dosage of folate.
Citrus fruits when compared to other fruits have high concentrations of folic acid. Of all the citrus varieties, Oranges have the highest source of folic acid with 50 mcg per fruit and the juice of which might contain higher levels of these vitamins. Other fruits rich in folate are grapefruit with 30 mcg of folate per fruit, strawberries with 25 mcg and raspberries with 14 mcg of folate each per cup.
Avocados are a good source of folic acid. This buttery fruit is rich in dietary fiber, Vitamin K and essential fatty acids. They contain 90 mcg of folate per cup, which meets approximately 22% of our requirement per day.
Lentils, Beans and Peas
Beans and legumes are rich in essential minerals such as calcium proteins, potassium, and folic acid. one Cup of beans provide about 180 micrograms of folate, which is almost half of the total quantity required for our daily need.One serving of lentils per day meets 90% of the daily requirement of folic acid. Apart from this, they are also rich in fiber, iron and carbohydrates. Therefore, they are highly recommended for pregnant women and vegetarians. Lima beans with 156 mcg of folate, kidney beans with 229 mcg of folate and green peas with 101 mcg of folate each per cup, contain high levels of folic acid.
Seeds and Nuts
Sunflower, pumpkin, flax and sesame seeds have high doses of folic acids. Sunflower and flax seeds are especially rich in folate and they offer 300 mcg per cup. Nuts too are very high in folate, with peanuts and almonds offering 88 mcg of folate per quarter cup and offering 46 mcg per cup respectively.
Fresh Corn contains plenty of folate.A cup of cooked corn provides 76 mcg of folate, which is approximately 20% of our recommended daily requirement.
Celery is high in folate and is an excellent food for kidney stones. A cup of raw celery offers 34 mcg of folate , that is 8% of the total requirement for a day.
Squash also help in boosting the levels of folic acid in our body. Summer squash offers 57mcg while winter squash gives 36 mcg of folate each per cup .
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