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

Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body.

In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects (1).

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.

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.

For example, one cup (177 grams) of cooked kidney beans contains 131 mcg of folate, or about 33% of the Daily Value (DV) (3).

Meanwhile, one cup (198 grams) of cooked lentils contains 358 mcg of folate, which is 90% of the DV (4).

Legumes are also a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron (5).

SUMMARY

Legumes are rich in folate and many other nutrients. One cup (198 grams) of cooked lentils contains 90% of the DV, while one cup (177 grams) of cooked kidney beans contains about 33% of the DV.

Asparagus contains a concentrated amount of many vitamins and minerals, including folate.

In fact, a half-cup (90-gram) serving of cooked asparagus contains about 134 mcg of folate, or 34% of the DV (6).

Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties (7).

What’s more, it’s an excellent source of heart-healthy fiber, knocking out up to 6% of your daily fiber needs in just one serving (6).

SUMMARY

Asparagus is high in fiber and contains a good amount of folate, with about 34% of the DV per half-cup serving.

Adding eggs to your diet is a great way to boost your intake of several essential nutrients, including folate.

Just one large egg packs 22 mcg of folate, or approximately 6% of the DV (8).

Including even just a few servings of eggs in your diet each week is an easy way to boost your folate intake and help meet your needs.

Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12 (8).

Furthermore, they’re high in lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders like macular degeneration (9, 10).

SUMMARY

Eggs are a good source of folate, with about 6% of the DV in just one large egg.

Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate.

One cup (30 grams) of raw spinach provides 58.2 mcg, or 15% of the DV (11).

Leafy greens are also high in fiber and vitamins K and A. They’ve been associated with a host of health benefits.

Studies show that eating more cruciferous vegetables, such as leafy greens, may be associated with reduced inflammation, a lower risk of cancer, and increased weight loss (12, 13, 14).

SUMMARY

Leafy green vegetables are high in many nutrients, including folate. One cup (30 grams) of raw spinach contains about 15% of the DV.

In addition to providing a burst of color to main dishes and desserts alike, beets are rich in many important nutrients.

They contain much of the manganese, potassium, and vitamin C that you need throughout the day.

They’re also a great source of folate, with a single cup (136 grams) of raw beets containing 148 mcg of folate, or about 37% of the DV (15).

Besides their micronutrient content, beets are high in nitrates, a type of plant compound that has been associated with many health benefits.

One small study showed that drinking beetroot juice temporarily lowered systolic blood pressure by 4–5 mmHg in healthy adults (16).

SUMMARy

Beets are high in nitrates and folate. One cup (136 grams) of raw beets contains 37% of the DV for folate.

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).

Citrus fruits are also packed with vitamin C, an essential micronutrient that can help boost immunity and aid disease prevention (18).

In fact, observational studies have found that a high intake of citrus fruits may be associated with a lower risk of breast, stomach, and pancreatic cancer (19, 20, 21).

SUMMARY

Citrus fruits are high in vitamin C and folate. One large orange contains about 14% of the DV.

This nutritious vegetable belongs to the cruciferous family of vegetables and is closely related to other greens like kale, broccoli, cabbage, and kohlrabi.

Brussels sprouts are brimming with many vitamins and minerals and especially high in folate.

A half-cup (78-gram) serving of cooked Brussels sprouts can supply 47 mcg of folate, or 12% of the DV (22).

They’re also a great source of kaempferol, an antioxidant associated with numerous health benefits.

Animal studies show that kaempferol can help to reduce inflammation and prevent oxidative damage (23, 24).

SUMMARY

Brussels sprouts contain a good number of antioxidants and micronutrients. One-half cup (78 grams) of cooked Brussels sprouts provides about 12% of the DV for folate.

Well known for its multitude of health-promoting properties, adding broccoli to your diet can provide an array of essential vitamins and minerals.

When it comes to folate, one cup (91 grams) of raw broccoli contains around 57 mcg of folate, or about 14% of the DV (25).

Cooked broccoli contains even more folate, with each half-cup (78-gram) serving providing 84 mcg, or 21% of the DV (26).

Broccoli is also high in manganese and vitamins C, K, and A.

It likewise contains a wide variety of beneficial plant compounds, including sulforaphane, which has been studied extensively for its powerful anti-cancer properties (27).

SUMMARY

Broccoli, especially when cooked, is rich in folate. One cup (91 grams) of raw broccoli provides 14% of the DV, while one-half cup (78 grams) of cooked broccoli can supply 21% of your daily needs.

There are plenty of reasons to consider upping your intake of nuts and seeds.

In addition to containing a hearty dose of protein, they’re rich in fiber and many of the vitamins and minerals that your body needs.

Incorporating more nuts and seeds into your diet can also help you meet your daily folate needs.

The amount of folate in various types of nuts and seeds can vary slightly.

One ounce (28 grams) of walnuts contains about 28 mcg of folate, or around 7% of the DV, while the same serving of flax seeds contains about 24 mcg of folate, or 6% of the DV (28, 29).

SUMMARY

Nuts and seeds supply a good amount of folate in each serving. One ounce (28 grams) of almonds and flax seeds provides 7% and 6% of the DV, respectively.

Beef liver is one of the most concentrated sources of folate available.

A 3-ounce (85-gram) serving of cooked beef liver packs 212 mcg of folate, or about 54% of the DV (30).

In addition to folate, a single serving of beef liver can meet and exceed your daily requirements for vitamin A, vitamin B12, and copper (30).

It’s also loaded with protein, providing a whopping 24 grams per 3-ounce (85-gram) serving.

Protein is necessary for tissue repair and the production of important enzymes and hormones.

SUMMARY

Beef liver is high in protein and folate, with about 54% of the DV of folate in a single 3-ounce (85-gram) serving.

Wheat germ is the embryo of the wheat kernel.

Although it’s often removed during the milling process, it supplies a high concentration of vitamins, minerals, and antioxidants.

Just one ounce (28 grams) of wheat germ provides 78.7 mcg of folate, which equals about 20% of your daily folate needs (31).

It also contains a good chunk of fiber, providing up to 16% of the fiber you need per day in a single ounce (28 grams) (31).

Fiber moves slowly through your digestive tract, adding bulk to your stool to help promote regularity, prevent constipation, and keep blood sugar levels steady (32, 33).

SUMMARY

Wheat germ is high in fiber, antioxidants, and micronutrients. One ounce (28 grams) of wheat germ contains about 20% of the DV for folate.

Papaya is a nutrient-dense tropical fruit native to southern Mexico and Central America.

Besides being delicious and full of flavor, papaya is jam-packed with folate.

One cup (140 grams) of raw papaya contains 53 mcg of folate, which is equal to about 13% of the DV (34).

Additionally, papaya is high in vitamin C, potassium, and antioxidants like carotenoids (34).

Pregnant women should consider avoiding eating unripe papaya.

Researchers speculate that eating high amounts on unripe papaya might cause early contractions in pregnant women, but the evidence is weak (35).

SUMMARY

Papaya is rich in antioxidants and folate. One cup (140 grams) of raw papaya provides approximately 13% of the DV for folate.

Rich in a wide variety of vitamins and minerals, bananas are a nutritional powerhouse.

They’re especially high in folate and can easily help you meet your daily needs when paired with a few other folate-rich foods.

A medium banana can supply 23.6 mcg of folate, or 6% of the DV (36).

Bananas are high in other nutrients as well, including potassium, vitamin B6, and manganese (36).

SUMMARY

Bananas contain a good amount of folate. One medium banana contains about 6% of the DV.

Avocados are incredibly popular due to their creamy texture and buttery flavor.

In addition to their unique taste, avocados are an excellent source of many important nutrients, including folate.

One-half of a raw avocado contains 82 mcg of folate, or about 21% of the amount you need for the entire day (37).

Plus, avocados are rich in potassium and vitamins K, C, and B6 (37).

They’re also high in heart-healthy monounsaturated fats, which may protect against heart disease (38).

SUMMARY

Avocados are high in heart-healthy fats and folate, with one-half of a raw avocado providing about 21% of the DV for folate.

Many types of grains, such as bread and pasta, have been fortified to boost their folic acid content.

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).

Interestingly, some studies have demonstrated that the folic acid in fortified foods may be more easily absorbed than the folate found naturally in foods.

For example, one study concluded that the folate in foods such as fruits and vegetables is only about 78% as bioavailable as the folic acid in fortified foods (40).

Conversely, other research suggests that the specific enzyme the body uses to break down folic acid in fortified foods is not as efficient, which can result in a buildup of unmetabolized folic acid (41).

A well-balanced diet that’s rich in natural sources of folate and includes a moderate number of fortified foods can ensure you’re meeting your needs, all while minimizing potential health concerns.

SUMMARY

Fortified grains contain added amounts of folic acid. One cup (140 grams) of cooked spaghetti contains about 26% of the DV.

Folate is an important micronutrient found in abundance throughout your diet.

Eating a variety of healthy foods, such as fruits, vegetables, nuts, and seeds, as well as fortified foods, is an easy way to increase your folate intake.

These foods are not only rich in folate but also high in other key nutrients that can improve other aspects of your health.

Folic acid for pregnancy planning

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home » About clinic » Folic acid when planning pregnancy

Any woman who plans to soon become pregnant and become a mother should consciously and carefully prepare for this new status. And if everyone knows about a healthy lifestyle, parting with bad habits and walking in the fresh air, then expectant mothers often ignore the intake of certain vitamins and medicines before pregnancy. One such remedy is folic acid.

What is folic acid?

Folic acid is vitamin B9. Often you can hear the generalized name - folates, they are derivatives of this vitamin. We must understand that we get them from food, and folic acid tablets are a synthetic agent that is already converted into folates inside the body.

All derivatives of vitamin B9 play an important role in hematopoiesis, that is, the formation of new blood cells. Therefore, the lack of these substances leads to anemia - a condition in which there are not enough red blood cells, or they are irregular in shape and do not perform their functions. Folates have another very important feature: they stimulate the formation of nucleic acids (DNA and RNA), which are the basis of all body cells. Therefore, it is folic acid that is necessary for all rapidly dividing human tissues, including embryonic tissues.

The role of folic acid:

• participates in the formation of DNA in all cells, that is, the source of hereditary information;
• stimulates hematopoiesis;
• indirectly blocks the formation of cancer cells;
• restores muscle tissue;
• during pregnancy: plays a role in the laying and development of the nervous tissue of the embryo, participates in the formation of placental vessels.

Why do you need folate during pregnancy?

During pregnancy, especially in the early stages, the consumption of folate increases dramatically. All cells of the embryo are intensively dividing in order to eventually form full-fledged tissues. The nervous tissue of the future man is transformed especially quickly and difficultly. And it is she who requires a large amount of folic acid.

Folic acid deficiency during pregnancy can occur due to the following reasons:

• Insufficient intake of folate from food.
• Folate malabsorption (in chronic inflammatory diseases of the stomach and intestines).
• Genetic disorders of the folate cycle. In rare cases, a woman's body lacks the necessary enzymes (MTHFR). As a result, folic acid is not converted to folates, and they do not perform the necessary functions. Intermediate metabolic products accumulate in the body, which can lead to cardiovascular diseases, tumor processes, infertility and miscarriage. In the presence of such a mutation, it is recommended to take folic acid derivatives, for example, Metafolin. It is absorbed faster and in greater volume.
• Taking certain anti-epilepsy drugs and hormonal drugs dramatically reduces blood folate levels:
• oral contraceptives;
• barbiturates, diphenylhydantoin;
• sulfa drugs (for example, biseptol), which inhibit the synthesis of vitamin B9 by the intestinal microflora;
• drinking alcohol also lowers their levels.

At what stage of pregnancy should I take folic acid supplements?

Folic acid intake to prevent fetal malformations should be started already at the stage of preparation for pregnancy, at least three months before the intended conception. That is why pregnancy should be planned. If conception occurred unexpectedly, then you need to start taking the drug as soon as it became known.

Reasons for taking folates at the stage of pregnancy planning:

• If a woman has an unbalanced diet, her folic acid level can be low, so it takes time to replenish her reserves. It usually takes three to four months.
• The neural tube of the fetus is laid at such an early stage that a woman may not even be aware of the pregnancy, especially with a long menstrual cycle.
• Folate deficiency can make pregnancy difficult.

Doctors of the Intime Family Planning Clinic give the following recommendations for taking folic acid: in most cases, three months before conception and throughout pregnancy, you need to take 400 micrograms of folic acid per day. In some cases, the dosage is advised to increase: up to 1 mg per day for epilepsy and diabetes; up to 4 mg per day if there have been children with neural tube defects in the past Increased doses of folates can only be prescribed by a doctor after a thorough examination. The dose of folic acid during pregnancy remains the same.

We wish you an easy pregnancy and healthy babies!

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Folic acid during pregnancy - Nutriclub

Folic acid is the main vitamin of pregnancy. Doctors recommend starting taking it even at the stage of preparation for bearing a child. We understand why it is so important and how to maintain the optimal level of folic acid in the body

Why is folic acid useful?

Folic acid (vitamin B9) affects the development of the fetus in the early stages of pregnancy: it is involved in processes such as hematopoiesis, cell division, the work of the cardiovascular and immune systems, etc.

This vitamin plays an essential role in the formation of the neural tube of the fetus, the germ that forms during the first month of life and subsequently becomes the spine and brain. In order for the neural tube to develop properly, there must be enough folic acid in the body of the expectant mother.

When to take?

Doctors around the world recommend that expectant mothers consume folic acid at least three months before a planned pregnancy. Further, it is worth taking vitamin B9 supplements throughout the first trimester, especially during the most important period - the first month of pregnancy, when the development, formation and closure of the neural tube of the fetus occurs.

How much?

Pregnant women need 400 micrograms of folic acid per day. Even though B9found in many foods, the substance that comes with food may not be enough. Supplementing your daily intake of folic acid will ensure that you are getting enough of this vitamin for your baby to develop properly.

Sometimes a fetus has an increased risk of developing neural tube defects, and then the doctor may increase the recommended daily allowance to 5,000 mcg to better protect the baby. This usually happens in the following cases:

• if at least one of the future parents or family members had neural tube defects;
• if neural tube defects were observed in a previous pregnancy;
• if the expectant mother has diabetes;
• if she is taking medication for epilepsy.

Where can I find folic acid?

There are medications and vitamin and mineral supplements that contain folic acid.

In its natural form, this substance is found in large quantities in:

• green leafy vegetables;
• liver and other offal;
• nuts

Remember that folic acid dissolves in water, so when cooking vegetables lose it (up to 40% and 83% respectively when boiled and stewed). More gentle cooking options are steaming, blanching, baking, but it is best to eat raw whenever possible. If you still prefer to boil your vegetables, use the leftover broth, for example, as a gravy or for making soup.

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