From Spinach To Avocados, Explore The 9 Best Natural Foods Rich In Folic Acid

Often known as vitamin B9, folic acid is a necessary component that is critical for numerous body processes, such as DNA synthesis, the formation of red blood cells, and the development of the fetus during pregnancy. While folate is its natural counterpart found in a variety of foods, it can be obtained from supplements and fortified foods as well. 

Although folic acid can be found in pills, natural food sources are the best method to get enough of it each day. This essential vitamin can be found in abundance in leafy greens, citrus fruits, legumes, nuts, and whole grains. A folate-rich diet can aid in preventing neural tube defects, enhance cardiovascular health, and promote overall wellness. Let's learn about these natural foods rich in folic acid so that you don't have to rely completely on supplements.

Table Of Contents

1. Importance Of Folic Acid

2. Which Foods Have The Highest Folic Acid?

3. What Fruit Is High In Folic Acid?

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

7. References

Importance Of Folic Acid

Folic acid is necessary for several body processes, such as:
 

• DNA Synthesis And Repair: It plays a crucial role in the formation, replication, and maintenance of DNA, ensuring accurate cell function and inheritance.
• Red Blood Cell Production: Helps in preventing anaemia.
• Fetal Development: Lowers the risk of neural tube defects in newborns.
• Heart Health: Lowers homocysteine levels, reducing the risk of heart disease.
• Mental Health: Supports brain function and may help prevent depression and cognitive decline.

Also Read: 11 Health Benefits Of Folic Acid And DHA During Pregnancy With RDA Guidelines!

Which Foods Have The Highest Folic Acid?

Here are the 9 natural foods rich in folic acid you can't miss out on:

1. Leafy Green Vegetables

Leafy greens are among the best sources of folate. They are also packed with other essential nutrients like iron, vitamin K, and antioxidants.

• Spinach: One of the richest sources, providing about 58 mcg of folate per cup (raw).
• Kale: Contains approximately 19 mcg of folate per cup.
• Romaine Lettuce: Provides around 64 mcg per serving.
• Swiss Chard: Another great source with about 14 mcg per cup.
   

2. Legumes

Legumes are an excellent plant-based source of folate, fibre, and protein.

One of the best sources of folate is cooked lentils, which have approximately 358 mcg per cup.

• Chickpeas: Contains about 282 mcg per cup.
• Black Beans: Offers around 256 mcg per cup.
• Kidney Beans: Provides 131 mcg per serving.
• Peas: Green peas contain around 101 mcg per cup.
   

3. Citrus Fruits

In addition to their well-known vitamin C content, citrus fruits are a significant source of folate.

• Oranges: One medium orange provides about 55 mcg of folate.
• Grapefruit: Contains around 30 mcg per half.
• Lemons: Offer about 6 mcg per serving.
• Papaya: Provides approximately 115 mcg per cup.
   

4. Avocado

Avocados are a nutrient powerhouse, offering healthy fats, fibre, and folate. One whole avocado contains about 163 mcg of folate. It can be enjoyed in salads, sandwiches, smoothies, or guacamole.

5. Broccoli And Other Cruciferous Vegetables

Cruciferous vegetables provide a host of health benefits, including folate.

• Broccoli: Contains about 104 mcg per cup (cooked).
• Brussels Sprouts: Offers around 78 mcg per cup.
• Cabbage: Provides around 38 mcg per serving.
   

6. Nuts And Seeds

Nuts and seeds are rich in folate as well as healthy fats, fibre, and protein.

• ToneOp Care’s Sunflower Seeds: Provide about 82 mcg per cup.
• ToneOp Care’s Flax Seeds: Offer around 54 mcg per serving.
• Almonds: Contain about 48 mcg per cup.
• Walnuts: Provide 28 mcg per serving.
   

7. Whole Grains

Whole grains are a good source of folate, fibre, and essential minerals.

• Quinoa: Provides around 80 mcg per cup.
• Brown Rice: Contains about 8 mcg per serving.
• Oatmeal: Offers approximately 14 mcg per cup.
• Whole Wheat Bread: Contains about 43 mcg per slice.
   

8. Eggs

Eggs have a moderate quantity of folate and are a great source of protein. One large egg provides about 22 mcg of folate. They can be eaten boiled, scrambled, poached, or used in various recipes. Taste ke saath health without any compromise.

9. Beets

Beets are a powerhouse of nutrients and an excellent source of folate. One cup of beets provides around 148 mcg of folate. They can be added to smoothies, roasted, or consumed raw. They can be a great addition to your salads, too.

Also Read: 10 Amazing Folic Acid-Rich Foods For Pregnant Women

What Fruit Is High In Folic Acid?

Fruits are a great natural source of folic acid, but oranges are one of the richest in this essential vitamin. A single medium-sized orange contains about 50 mcg of folate, making it an excellent choice for boosting vitamin B9 intake. Orange juice is also high in folic acid, with one cup providing around 75 mcg.

Other fruits high in folic acid include papaya, avocados, bananas, strawberries, and mangoes. A half-cup of papaya contains about 55 mcg of folate, while one avocado provides around 80 mcg. These fruits not only support healthy cell growth but also improve heart health, digestion, and skin quality due to their fibre, vitamin C, and antioxidant content.

Also Read: From Anaemia To Birth Defects: Uncover The Serious Aftermath Of Deficiency Of Folic Acid Levels

Dietitian's Recommendation

A balanced diet rich in natural folic acid (folate) is essential for cell growth, red blood cell formation, and brain health. I recommend including leafy greens (spinach, kale), legumes (lentils, chickpeas), and citrus fruits (oranges, papaya) daily. Fortified grains, eggs, and avocados also boost folate intake.

Pregnant women should aim for 600 mcg daily to prevent birth defects. While supplements help, focus on whole foods for better absorption. Avoid overcooking vegetables, as heat destroys folate. A varied, nutrient-dense diet ensures optimal folic acid levels for overall well-being. Stay hydrated and pair folate-rich foods with vitamin C for better absorption!

                                                                                                                  Dt. Akshata Gandevikar
                                                                                         

The Final Say

Folic acid is an essential nutrient that supports numerous bodily functions. Incorporating natural sources of folate into your diet ensures you get the necessary amount without relying on supplements. From leafy greens and legumes to citrus fruits and whole grains, there are plenty of delicious and nutritious options to choose from.

FAQs

1. What is folic acid?

Folic acid is a synthetic form of vitamin B9, essential for DNA synthesis, red blood cell production, and fetal development. It is found in fortified foods and supplements, while its natural form, folate, is in leafy greens, legumes, and citrus fruits. It helps prevent neural tube defects in babies and supports brain and heart health.

2. What are the symptoms of folic acid deficiency?

Deficiency can cause fatigue, weakness, pale skin, mouth sores, poor concentration, and shortness of breath. In pregnant women, it increases the risk of birth defects. Long-term deficiency may lead to anaemia, digestive issues, and immune system problems. 

3. Is folic acid the same as folate?

Folate is the natural form of vitamin B9 found in foods, while folic acid is the synthetic form in supplements and fortified foods. Folate is better absorbed from food, but folic acid is more stable and bioavailable. Both are essential for DNA synthesis, red blood cell formation, and fetal development, making them vital nutrients.

4. Does cooking destroy folic acid?

Yes, folic acid is heat-sensitive, and prolonged cooking can reduce its content in vegetables. To preserve folate, use steaming, microwaving, or raw consumption instead of boiling. Cooking methods that retain water, like soups, help maintain folate levels. Eating fresh fruits, salads, and minimally processed foods ensures better folic acid intake.
 

References

• https://nutritionsource.hsph.harvard.edu/folic-acid/
• https://www.health.com/foods-high-in-folate-8403882
• https://www.unitypoint.org/news-and-articles/18-foods-filled-with-folate-every-woman-should-know
• https://www.goodrx.com/well-being/diet-nutrition/foods-high-in-folate
• https://redcliffelabs.com/myhealth/food-and-nutrition/15-foods-high-in-folate-folic-acid-an-essential-nutrient-for-overall-health/
• https://www.personalabs.com/blog/10-natural-food-sources-of-folate-folic-acid-for-pregnant-women/?srsltid=AfmBOopqrKyA9H33S1gfKOfSFSZRbYY-v80G7NN-7lc-aVB3hcO5p6__

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.