Common Foods Rich in Folic Acid

25 April, 2020
Although green leafy vegetables are the best-known folic acid-rich foods, you can also consume citrus fruits, lentils, broccoli, or nuts to get this vitamin. In this article, discover foods rich in folic acid.
Common Foods Rich in Folic Acid

Most people’s folic acid knowledge is limited to the fact that doctors recommend it for pregnant women. However, the truth is that we should all include this nutrient in our regular diet to stay healthy. For this reason, you should get to know the foods rich in folic acid.

Although currently available in supplements and industrial products, there are many ways to consume it naturally. This is why we decided to share the foods rich in this vitamin that you should include in your favorite recipes.

What’s folic acid?

The sources of folic acid.
Consuming foods rich in folic acid ensures that you’ll have an adequate amount of blood cells and proper cognitive development.

The first thing to know is what this nutrient is all about. It’s a vitamin, specifically vitamin B9, which plays a role in the formation of hemoglobin and cells. In addition, it has an active role in bone marrow, and is, therefore, an essential complement to fight anemia.

Some of its food sources are green leafy vegetables, brewer’s yeast, legumes, nuts, and whole grains. However, it’s often lost when subjected to cooking methods. Therefore, sometimes it’s difficult to absorb the dose the body needs. It’s essential that pregnant women consume it to avoid placenta abnormalities, anemia, or fetal malformation.

The minimum recommended daily dose of folic acid is 100 mcg for men and 180 mcg for women. Women who are trying to get pregnant should consume double that amount for a few months.

This article may interest you: What Are the Water-Soluble Vitamins?

The role of folic acid

An adequate folic acid intake can:

  • Aid cell health. To synthesize DNA, form complex proteins, heal wounds, keep cells healthy, and ensure proper growth.
  • Promote fetal development. Especially in the spine, heart, brain, and nervous system.
  • Boost female fertility. Studies have shown that women who consume folic acid three months before they conceive increase their chances of getting pregnant.
  • Facilitate the formation of red blood cells. Thus, it prevents anemia and other diseases related to the number of red blood cells.
  • Improve heart health. It counteracts many heart diseases, aids in the treatment of poor circulation, and prevents heart attacks.
  • Prevent depression. People who suffer from depressive disorders have very low folic acid levels. At adequate doses, it helps improve mood.
  • Delay premature aging. Some neurodegenerative diseases as well if the indicated daily dose is consumed.

Foods rich in folic acid

Green leafy vegetables

Green leafy vegetables.
Green leafy vegetables are the main sources of folic acid.

The one that stands out the most is spinach, which contributes 63% of the recommended folic acid daily intake. Chard is in second place, while lettuce in third.

For more information: Green Vegetables and Hemp Protein Shake

Legumes

Lentils and beans are especially rich in this vitamin. Pregnant women should consume these foods on a weekly basis. Half a cup of lentils provides 50% of the folic acid needed during the gestation period. Also, they help fight anemia due to the fact that they’re rich in iron.

Asparagus

This vegetable has many health benefits, especially regarding folic acid. One cup contains more than 60% of the daily dose. Also, it’s a diuretic par excellence. Experts recommend it in cases of fluid retention and urinary infections.

Broccoli

A plate of broccoli.
Broccoli is loaded with nutrients, including folic acid.

A cup of this vegetable contains a lot of folic acid, as well as calcium, fiber, and vitamin C. Thus, you should definitely include it in your diet.

Citrus fruits

Especially oranges, but also papayas and strawberries. Although these foods don’t contain a lot of folic acid, it’s a good idea to add them to other foods, especially during breakfast.

Avocado

It’s rich in fiber, fatty acids, and folic acid. A cup of this fruit contains approximately 30% of the daily requirements.

Do you get enough folic acid with your diet? If you’re not sure, enrich your daily diet with the foods we mentioned here. In addition, if you’re pregnant or want to become pregnant, consult your doctor regarding the necessary folic acid recommendations.

Avitaminosis: The Lack of Vitamins
Avitaminosis: The Lack of Vitamins
Avitaminosis is a failure or deficiency in the number of vitamins our bodies require to function properly. Why does it happen? How does it affect our health? Keep reading to find out more! Read more »
  • Valentin M, Coste Mazeau P, Zerah M, Ceccaldi PF, Benachi A, Luton D. Acid folic and pregnancy: A mandatory supplementation. Ann Endocrinol (Paris). 2018 Apr;79(2):91-94.
  • Karakoyun I, Duman C, Demet Arslan F, Baysoy A, Isbilen Basok B. Vitamin B12 and folic acid associated megaloblastic anemia: Could it mislead the diagnosis of breast cancer? Int J Vitam Nutr Res. 2019 Nov;89(5-6):255-260
  • Tian T, Yang KQ, Cui JG, Zhou LL, Zhou XL. Folic Acid Supplementation for Stroke Prevention in Patients With Cardiovascular Disease. Am J Med Sci. 2017 Oct;354(4):379-387.
Interesting Articles
Diet and the Gut Microbiome
Nutrition
Diet and the Gut Microbiome

Although they're invisible without the help of a microscope, the trillions of microorganisms that make up the gut microbiome are very important to our health. Also, it's important to note…

Allergens in Food Labeling
Nutrition
Allergens in Food Labeling

Most people can eat a wide variety of foods without any problem whatsoever. However, more and more people are becoming allergic to certain food or food components. Therefore, we need…