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List of Foods High in Folic Acid (Rich Source of Folic Acid)

Folic acid is basically a vitamin of B complex nutrient, that is normally present in the foods like dried beans, peas, oranges, lentils, whole-wheat products, beets, asparagus, broccoli, and spinach. This type of acid is very useful for our body, as it helps in producing and maintaining the new cells of the body. It also helps in preventing the changes in the DNA, that can even lead to cancer. Hence, it is very important to eat foods high in folic acid. This article will guide you regarding various foods high in folic acid.

Benefits of Folic Acid:

Here are various benefits of consuming folic acid.

  • It works together with vitamin B12 and forms the healthy red blood cells (RBCs) in our body.
  • It also helps in reducing the risk of forming defects in the central nervous system like Spina Bifida that usually occurs in unborn babies. Hence, this acid is highly recommended for pregnant women.
  • The folic acid supplements are useful in treating the deficiency of certain types of anemia, but it is an irony that lack of folic acid can lead to the formation of the disease known as Folate deficiency anemia.

Few Side Effects of Folic Acid:

If there is any allergic reaction, then it is really very important to know the side effects of folic acids. You can experience the swelling and inflammation on lips, throat, tongue, and throat. Other minor side-effects may include:

  • Nausea
  • Loss of appetite
  • Bloating
  • Gastric Problems
  • An unpleasant taste in the mouth
  • Sleeping problems
  • Depression
  • Feeling excited or irritable

When should a Woman Start Taking Folic Acid:

It is really important for a woman to start taking folic acid one month before she plans to become pregnant or she is pregnant. Folic acid helps in preventing major birth defects. Well, it is really important for all women to take folic acid on a regular basis, whether she is planning to get pregnant or not. Folic acid is really important for making new cells in your body

List of Foods High in Folic Acid

List of Foods High in Folic Acid (Rich Source of Folic Acid):

Well, here is the list of foods high in folic acid. Add them in your diet to fight from the deficiency of folic acid.

1.) Leafy Green Vegetables High in Folic Acid

Now, you know that why your mother keeps on saying to you to eat green vegetables and fruits. No matter how they taste but they are the healthiest food on this earth. It is also one of the highest sources of folic acid. To increase the content of folic acid in the body, just add foods like spinach, turnip greens, collard greens, romaine lettuce and kale into your diet. The daily dosage of such foods are as follows:
Consume one cup of spinach on a regular basis. It includes 263 Mcg of folate that is equivalent to 65% DV.

  • Consume one cup of collard greens regularly. It includes 177 Mcg of folate that is equivalent to 44% DV.
  • Consume one cup of turnip greens regularly. It includes 170 Mcg of folate that is equivalent to 42% DV.
  • Consume one cup of mustard greens on a regular basis. It includes 103 Mcg of folate that is equivalent to 26% DV.
  • Consume one cup of romaine lettuce on a regular basis. It includes 76 Mcg of folate that is equivalent to 19% DV.

2.) Broccoli High in Folic Acid

Broccoli is one of the greatest foods high in folic acid. Though, it is a good detox food as well, but one cup of broccoli can also provide 24% of folic acid. It is also rich in several other important nutrients. So, start eating broccoli on a regular basis. It is also recommended that the organic broccoli raw or lightly steamed can provide the best results for your health.

3.) Citrus Fruits High in Folic Acid

Citric fruits rank first in the list of foods high in folic acid. It is the highest source of folic acid, especially the citric fruit orange. Some other folate-rich fruits are grapefruit, papaya, cantaloupe, banana, grapes, and strawberries. Here is a short list of fruits high in folic acid. So, add them in your diet to remove the deficiency of folic acid.

  • One papaya includes 115 Mcg of folate i.e equivalent to (29% DV)
  • One orange includes 40 Mcg of folate i.e equivalent to (10% DV)
  • One grapefruit includes 30 Mcg of folate i.e equivalent to (8% DV)
  • One cup of strawberries includes 25 Mcg of folate i.e equivalent to (6.5% DV)
  • One cup of Raspberries includes 14 Mcg of folate i.e equivalent to (4% DV)

4.) Asparagus High in Folic Acid

It is rich in various nutrients among the whole kingdom of vegetables. Just one cup of boiled asparagus will provide you 262 Mcg of folic acid. It basically accounts approximately 65% of daily values. The best part about asparagus is that it is a delicious snack. It includes various nutrients like vitamin K, vitamin A, vitamin C, and manganese.

5.) Beans, Lentils, and Peas High in Folic High in Folic Acid

Peas and Beans are the foods are high in folic acid. It includes lima beans, green peas, black-eyed peas kidney beans, and pinto beans. Even the small bowl of any type of lentils will provide the daily needed amount of folic acid. Here is a short list of the beans and peas with their amount of folic acid:

  • One cup of lentils includes 358 Mcg of folate i.e equivalent to (90% DV)
  • One cup of pinto beans includes 294 Mcg of folate i.e equivalent to (74% DV)
  • One cup of garbanzo beans includes 282 Mcg of folate i.e equivalent to (71% DV)
  • One cup of black beans includes 256 Mcg of folate i.e equivalent to (64% DV)
  • One cup of navy beans includes 254 Mcg of folate i.e equivalent to (64% DV)
  • One cup of kidney beans includes 229 Mcg of folate i.e equivalent to (57% DV)
  • One cup of lima beans includes 156 Mcg of folate i.e equivalent to (39% DV)
  • One cup of split peas includes 127 Mcg of folate i.e equivalent to (32% DV)
  • One cup of green peas includes 101 Mcg of folate i.e equivalent to (25% DV)
  • One cup of green beans includes 42 Mcg of folate i.e equivalent to (10% DV)

6.) Avocado High in Folic Acid High in Folic Acid

In a Mexican fare, it is the most popular vegetable among people. It holds up to 90 Mcg of folate per cup. It also accounts 22% of daily values. Avocados are not only the best vegetable having folic acid content, but it is also an amazing source of vitamin K, fatty acids, and dietary fiber. Just add it to sandwich and different salads to eat the healthiest food in breakfast and lunch.

7.) Okra High in Folic Acid

It is the most nutrient-rich and slimmest vegetable in the world. Not only it offers various nutrients and minerals, but it is also a great cleansing agent for the body that can clean the entire digestive tract and even prevents the toxins build-up. Okra is one of the best sources when we talk about the folic acid. Just cook one cup of okra and it will provide you 37 Mcg of folic acid.

8.) Brussel Sprout High in Folic Acid

It is one of the best types of foods high in folic acid. One cup of Brussel sprout includes 25% of daily values of folate. It is also rich in various vitamins and minerals like vitamin C, vitamin K, potassium, and manganese. Though, people don’t like eating sprout but it is really very beneficial for our health.

9.) Seeds and Nuts High in Folic Acid

Well, seeds and nuts are other types of foods high in folic acid. Here is the list of few seeds and nuts with the amount of folic acid present inside them:

  • One-fourth cup of sunflower seeds includes 82 Mcg of folate i.e equivalent to (21% DV)
  • One-fourth cup of peanuts includes 88 Mcg of folate i.e equivalent to (22%)
  • Two tablespoons of flax seeds include 4 Mcg of folate i.e equivalent to (14% DV)
  • One cup of Almonds includes 46 Mcg of folate i.e equivalent to (12% DV)

10.) Corn High in Folic Acid

This amazing vegetable is not only good in taste, but it is also one of the best  foods high in folic acid. One cup of cooked corn will provide you 76 Mcg of folate that is equivalent to 20% of daily values of folic acid.

Few Facts About Folic Acid:

Here are few important facts about folic acid.

  • Basically folic acid is a water-soluble vitamin B nutrient. It is present naturally in the foods like spinach, lentils, asparagus and many more.
  • If we talk about vitamin B9 then it is a synthetic form of folate (folic acid). This nutrient is added to supplements and fortified foods like cereals and bread.
  • Folic acid is also termed as folacin.
  • It is really important to eat natural sources of folate instead of supplements. It is very important in developing new cells in the body.
  • You may also use folic acids for hair growth.

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