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Foods for Folic Acid – Know How to Get Folate Naturally

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We all want to be healthy. Of course, eating the correct meals, getting enough sleep, and exercising play a big part in being healthy.

Have you ever considered foods for folic acid? Folic acid is one of the most important nutrients for maintaining body processes.

Regrettably, it receives little attention, and many people are ignorant of its health benefits.

Let’s learn about folic acid, why it’s important, and which foods are high in it. 

Continue reading to learn more!

A Bit About Folate Vs Folic Acid

Folate is a nutrient that most of us have heard of before. But what exactly is it? What does it have to do with our health?

It is a water-soluble vitamin B9. It is found naturally in some foods, is added to others, and is also available as a supplement. Vitamin B is necessary for cell growth and metabolism.

We’ve learned about folate. What about folic acid, though? 

Well, they’re both the same – with one notable exception.

Vitamin B9 comes in two forms: folate and folic acid. The only difference is that a folate is a natural form of vitamin B9. The synthetic form of vitamin B9, on the other hand, is folic acid. It’s found in supplements and is added to foods like morning cereals and wheat.

How much folate per day? For healthy adults, the recommended folate per day is 400 micrograms

Foods High in Folic Acid

Now, let’s list foods high in folic acid. 


Including eggs in your diet can help you get more of a variety of nutrients, including folate.

One big egg contains 22 mcg of folate, or about 6% of the DV.  

Including a couple of servings of eggs in your weekly diet is a simple approach to increase your folate consumption and satisfy your requirements.

In addition, protein, selenium, riboflavin, and vitamin B12 are all abundant in eggs. They’re also abundant in lutein and zeaxanthin, two antioxidants that may help prevent eye problems like macular degeneration. 


The next food for folic acid is broccoli. Broccoli is well-known for its numerous health-promoting benefits. Including it in your diet can give you a variety of critical vitamins and minerals.

One cup (91 grams) of raw broccoli contains roughly 57 mcg of folate, which is around 14% of the DV. 

Cooked broccoli is considerably higher in folate, with each half-cup (78 grams) serving to deliver 84 mcg, or 21% of the DV. 

Broccoli also contains a lot of manganese as well as vitamins C, K, and A.

It also contains a range of beneficial plant components, including sulforaphane, a strong anti-cancer agent that has been thoroughly investigated. 

Liver – Another Food for Folic Acid 

If you’re not a vegetarian, this could be fantastic news! One of the foods high in folic acid includes the liver. 

Beef liver and chicken liver provide 81.2 mcg and 165 mcg of folate per 28 gram serving. 

They’re also high in selenium, which has been linked to the prevention of cancer, as well as muscle and heart issues. 

A Thing to keep in mind: The liver includes trans fat and cholesterol, therefore it should be consumed in moderation. You can read further to learn about foods to lower cholesterol


Papaya is a nutrient-dense tropical fruit. It is rich in folate, as well as being tasty and flavorful.

Raw papaya contains 53 mcg of folate per cup (140 grams), which is roughly 13% of the DV. 

Papaya also contains a lot of vitamin C, potassium, and antioxidants such as carotenoids.

Caution: Pregnant women should avoid eating papaya that isn’t fully ripe. Researchers believe that eating a lot of unripe papaya can cause early contractions in pregnant women, but the evidence isn’t conclusive.

Read further about folic acid for pregnant women


Beets are high in many key elements and give a splash of colour to main dishes and desserts. They are rich in vitamin C, potassium, and manganese, all of which you’ll need throughout the day. 

However, they are rich sources of folic acid. A single cup (136 grams) of raw beets provides 148 mcg, or around 37% of the DV. 


Who doesn’t want to eat an avocado in one sitting? The fruit contains about 122 mcg of folate in a single serving of 150 grams. 

Avocados are also high in vitamin C, which has been shown to have cardioprotective qualities in smokers and obese or overweight people. Avocados’ phytochemicals are also extremely potent.


The fruit or seed of any plant in the Fabaceae family is known as a legume. Although the amount of folate in beans varies, they are a good source of the folic acid. In addition, methi dana can also be a source of folic acid.

Some examples of legumes you can add in your diet are:

  • Beans
  • Peas
  • Lentils 

One cup (177 grammes) of cooked kidney beans contains 131 mcg of folate, or roughly 33% of the Daily Value (DV).

Meanwhile, 358 mcg of folate is found in one cup (198 g) of cooked lentils, which is 90 percent of the DV. 

Protein, fibre, and antioxidants, as well as key micronutrients like potassium, magnesium, and iron, are also abundant in legumes.

Leafy Greens 

Low-calorie leafy green vegetables like spinach and kale are high in many essential vitamins and minerals, including folate.

One cup (30 grams) of raw spinach contains 58.2 micrograms, or 15% of the daily value. 

Fiber and vitamins K and A are also abundant in leafy greens. They’ve been linked to a slew of health advantages. These include decreased inflammation, a lowered risk of cancer, and weight loss. 

Citrus Fruit 

Foods high in folic acid include citrus fruits. In addition to being sweet and flavorful, they are sources of folic acid.  These fruit include:

  • Oranges
  • Grapefruit
  • Lemons
  • Limes 

One large orange, for example, contains 55 mcg of folate, which is around 14% of the daily value. 

Vitamin C, found in citrus fruits, is also an important element that can help strengthen immunity and prevent disease

Nuts and Seeds 

Nuts and seeds are excellent choices as foods for folic acid. The amount of folate in different nuts and seeds varies slightly.

One ounce (28 grams) of walnuts has around 28 mcg of folate, which is about 7% of the daily value

On the other hand, one ounce (28 grams) of flax seeds contains about 24 mcg of folate, which is about 6% of the daily value.

The Bottom Line!

Folate is an important vitamin that can be found in large amounts in your diet.

Increase your folate intake by eating a range of healthful foods for folic acid, such as fruit, vegetables, nuts, and seeds, as well as liver and many more.These foods are high in folate as well as other important nutrients that can help with other aspects of your health. To further know about foods rich in folic acid, you can consult with the best nutritionists near you. You can make an appointment via Healthwire.pk.

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