Top 15 Foods Rich in Folate (Vitamin B9)
15 Foods High in Folate (Folic Acid)
Folate – or vitamin B9 – is a water-soluble nutrient essential for many body functions. It helps support healthy cell division and is especially important for expecting moms, as it contributes to proper fetal development and reduces the risk of birth defects. Whether you’re eating foods naturally rich in folate or fortified with folic acid, this vitamin plays an important role in overall health. Have you ever wondered why your diet matters so much when it comes to vitamins?
Most healthy adults should aim for at least 400 mcg of folate daily to avoid deficiencies. Let’s explore 15 delicious and nutritious foods that can help you reach this goal.
1. Legumes
Legumes, which include beans, peas, and lentils, are naturally high in folate. For example, a cup of cooked kidney beans provides around 131 mcg, and lentils can pack up to 358 mcg in one cup. Beyond folate, legumes offer protein, fiber, and essential minerals like potassium and iron—perfect for a satisfying meal.
2. Asparagus
Asparagus is a powerhouse of nutrients, including a healthy dose of folate. A half-cup serving of cooked asparagus gives you about 134 mcg of folate, along with heart-healthy fiber and antioxidants that help fight inflammation and bacteria.
3. Eggs
Adding eggs to your diet is an easy way to boost folate levels. One large egg contains roughly 22 mcg of folate and other great nutrients such as protein, selenium, and vitamin B12. They’re also rich in antioxidants like lutein, which is beneficial for eye health.
4. Leafy Greens
Veggies like spinach, kale, and arugula not only add vibrant color to your plate but pack in vitamins including folate. One cup of raw spinach provides about 58 mcg, making it an effortless way to boost your vitamin intake while enjoying ample fiber and vitamins A and K.
5. Beets
Beets are not only visually stunning but also deliver key nutrients. A cup of raw beets offers approximately 148 mcg of folate. They’re also a great source of manganese, potassium, vitamin C, and naturally occurring nitrates that may help lower blood pressure.
6. Citrus Fruits
From oranges to grapefruits, citrus fruits are bursting with flavor and nutrients. A large orange, for instance, provides 55 mcg of folate plus a hefty dose of vitamin C to help support your immune system.
7. Brussels Sprouts
These miniature cabbages are rich in folate and other vitamins. A half-cup of cooked Brussels sprouts offers around 47 mcg of folate and is also packed with antioxidants like kaempferol, which helps fight inflammation.
8. Broccoli
Broccoli is celebrated for its cancer-fighting compounds and high nutrient content. One cup of raw broccoli gives about 57 mcg of folate, and cooking it can boost the amount even further. It’s also full of vitamins C, K, and A as well as beneficial plant compounds like sulforaphane.
9. Nuts and Seeds
Whether you prefer walnuts or flax seeds, these snacks are handy sources of folate. For example, one ounce of walnuts provides around 28 mcg, making them a perfect addition to your diet for those in-between energy boosts.
10. Beef Liver
Though not everyone’s favorite, beef liver is a nutrient-dense food packing an impressive 212 mcg of folate per 3-ounce serving. It’s also rich in vitamin A, B12, and protein, making it a powerhouse option for your nutrient needs.
11. Wheat Germ
Often removed during processing, wheat germ is actually a treasure trove of nutrients. Just one ounce contains nearly 79 mcg of folate and adds a good dose of fiber, which can support good digestion and steady blood sugar levels.
12. Papaya
Papaya isn’t just tropical and tasty—it’s also high in folate. One cup of this fruit provides about 53 mcg, along with vitamin C, potassium, and carotenoids. However, if you’re pregnant, be mindful of eating unripe papaya, as it might trigger early contractions.
13. Bananas
Bananas are a versatile fruit that deliver a modest amount of folate—about 24 mcg in a medium-sized banana—while also offering potassium, vitamin B6, and manganese. They make a convenient, on-the-go snack to help meet daily needs.
14. Avocado
Creamy and delicious, avocados provide a surprising amount of folate. Half an avocado supplies roughly 82 mcg, and they’re also full of heart-healthy monounsaturated fats along with vitamins K, C, and B6.
15. Fortified Grains
Many grains, such as bread and pasta, are enriched with folic acid to help boost overall folate intake. For instance, a cup of cooked spaghetti can provide around 102 mcg of folic acid. Some research even suggests that the folic acid in fortified foods is more readily absorbed compared to its natural counterpart.
Whether you’re looking to support healthy cell growth or ensure proper fetal development during pregnancy, incorporating these folate-rich foods into your diet is a practical way to stay healthy. What changes can you make today to add more of these nutritional powerhouses to your plate?
Remember, a balanced diet that includes a mix of natural folate sources and fortified foods can help you meet your daily nutrient needs without any fuss.