15 Foods High in Folic Acid: Boost Your Health

Foods High in Folic Acid are very important to us. Vitamin B9, commonly referred to as folic acid, is vital in maintaining good health by supporting important bodily processes such as DNA synthesis and the formation of red blood cells. Whether you want to enhance your energy levels, support your pregnancy, or maintain overall wellness, incorporating foods rich in folic acid into your regimen may be a simple yet effective way to boost your health.

It’s important to get adequate amounts of folic acid in the diet for a variety of health reasons, both physical and mental, but mostly for cellular growth and regeneration.

In fact, a recent article from the New York Times named folic acid one of the most “luscious micronutrients” found in foods, and multiple studies suggest that a lack of folic acid may lead to mental conditions such as depression.

Physiologically, consuming enough folic acid allows the body to perform many of its essential functions, including nucleotide biosynthesis in cells, DNA synthesis and repair, red blood cell creation, and also helps to prevent anemia.

Folic acid, also known as vitamin B9, is perhaps most well known for its applications in the prevention of fetal deformities, Alzheimer’s disease, as well as several types of cancer.

The good news is that there are many rich sources of folic acid that are easy to incorporate into your daily diet.

Let's dive into the top 15 folic acid-rich foods, a handy chart for easy reference, and answers to common questions.

Read more: Eating Vegan for a Healthy Pregnancy

List of Foods with Folic Acid

The following list will discuss the top ten foods with folic acid. Of course, organic is best (especially if you are pregnant!).

1. Dark Leafy Greens

It should come as no surprise that one of the planet’s healthiest foods is also one of the highest in folate. For an immediate boost in folic acid, consider adding more spinach, collard greens, kale, turnip greens and romaine lettuce into your daily diet. Just one large plate of these delicious leafy greens can provide you with almost all of your daily needs for folic acid. Below is a short list of leafy greens that are high in folic acid.

• Spinach — 1 cup = 263 mcg of folate (65% DV)
• Collard Greens — 1 cup = 177 mcg of folate (44% DV)
• Turnip Greens — 1 cup = 170 mcg of folate (42% DV)
• Mustard Greens — 1 cup = 103 mcg of folate (26% DV)
• Romaine Lettuce — 1 cup = 76 mcg of folate (19% DV)

2. Asparagus

This woody treat is perhaps the most nutrient dense foods with folic acid out of the entire vegetable kingdom. Eating just one cup of boiled asparagus will give you 262 mcg of folic acid, which accounts for approximately 65% of your daily needs. Not only is asparagus a delicious snack, but it’s also full of nutrients your body craves, including Vitamin K, Vitamin C, Vitamin A and Manganese.

3. Broccoli

Not only is broccoli one of the best detox foods you can eat, it’s also a great source for folic acid. Eating just one cup of broccoli will provide you with approximately 24% of your daily folic acid needs, not to mention a whole host of other important nutrients. We recommend eating organic broccoli raw or lightly steamed.

4. Citrus Fruits

any fruits contain folic acid, but citrus fruits rank the highest. Oranges are an especially rich source of folic acid. One orange holds about 50 mcg, and a large glass of juice may contain even more. Other folate-rich fruits include papaya, grapefruit, grapes, banana, cantaloupe and strawberries. Here is a short list of fruits high in folic acid.

• Papaya — One papaya = 115 mcg of folate (29% DV)
• Oranges — One orange = 40 mcg of folate (10% DV)
• Grapefruit — One grapefruit = 30 mcg of folate (8% DV)
• Strawberries — 1 cup = 25 mcg of folate (6.5% DV)
• Raspberries — 1 cup = 14 mcg of folate (4% DV)

5. Beans, Peas & Lentils

Beans and pulses especially high in folic acid include pinto beans, lima beans, green peas, black-eyed peas and kidney beans. Similarly, a small bowl of any type of lentils will give you the majority of your recommended daily amounts for folate. Here is a short list of how much which beans have the most folic acid.

• Lentils — 1 cup = 358 mcg of folate (90% DV)
• Pinto Beans — 1 cup = 294 mcg of folate (74% DV)
• Garbanzo Beans — 1 cup = 282 mcg of folate (71% DV)
• Black Beans — 1 cup = 256 mcg of folate (64% DV)
• Navy Beans — 1 cup = 254 mcg of folate (64% DV)
• Kidney Beans — 1 cup = 229 mcg of folate (57% DV)
• Lima Beans — 1 cup = 156 mcg of folate (39% DV)
• Split Peas — 1 cup = 127 mcg of folate (32% DV)
• Green Peas — 1 cup = 101 mcg of folate (25% DV)
• Green Beans — 1 cup = 42 mcg of folate (10% DV)

6. Avocado

The most beloved vegetable of Mexican fare, the buttery avocado holds up to 90mcg of folate per cup, which accounts for appoximately 22% of your daily needs. Not only are avocados one of the best foods with folic acid, but it’s also an excellent source of fatty acids, vitamin K and dietary fiber. Adding them to sandwiches or salads will make for an extra-healthy treat.

7. Okra

World’s slimiest veggie is also one of the most nutrient rich. Okra has the distinct ability to simultaneously offer vitamins and minerals while cleansing the entire digestive tract from toxic build-up. When it comes to folate, Okra is a great source. Just one cup of cooked okra will give you approximately 37 mcg of folic acid.

8. Brussel Sprouts

While brussel sprouts probably isn’t your favorite vegetable, there is no denying that they are one of the best foods with folic acid. Eating one cup of boiled brussel sprouts will give you approximately 25% of your daily recommended amount. Brussel sprouts are also high in vitamin C, vitamin K, vitamin A, manganese and potassium. Even with the abundance of nutrients, it still remains incredibly difficult to convince your kid to give them a try.

9. Seeds and Nuts

It doesn’t matter if it’s pumpkin, sesame, sunflower or flax seeds, eating them raw or sprouted, or sprinkling them onto your next salad will add a healthy dose of folic acid. Sunflower seeds, flax seeds and peanuts are especially high in folate, with one cup offering up to 300 mcg. Nuts are also very high in folic acid, with both peanuts and almonds ranking especially high. Below is a short list of the best seeds and nuts for folic acid.

• Sunflower Seeds — ¼ cup = 82 mcg of folate (21% DV)
• Peanuts — ¼ cup = 88 mcg of folate (22%)
• Flax Seeds — 2 tbs = 54 mcg of folate (14% DV)
• Almonds — 1 cup = 46 mcg pf fp;ate (12% DV)

10. Cauliflower

This cruciferous vegetable is typically regarded as one of the best vitamin C foods, but it’s also a great source for folic acid. Eating just one cup of boiled cauliflower will give you approximately 55 mcg of folate, accounting for 14% of your recommended daily value. We recommend adding fresh cauliflower to a salad with some of the other folic acid foods on this list.

11. Beets

Beets are a great source for antioxidants that provide detox support, making them one of the best liver cleanse foods on the planet. While that’s a great reason to add them to your diet, beets are also known as one of the best foods with folic acid. Eating one cup of boiled beets will provide you with approximately 136 mcg of folate, accounting for 34% of your daily needs.

Related content: 7 Health Benefits of Fulvic Acid

12. Corn

You probably have a can of corn in your pantry right now. This popular vegetable also contains plenty of folate. Just one cup of cooked corn will give you approximately 76 mcg of folic acid, accounting for almost 20% of your daily needs. We would recommend avoiding canned veggies and opting for fresh and organic.

13. Celery

Celery is commonly regarded as a great food to help with kidney stones, but did you know it’s also a great source for folic acid? Just one cup of raw celery will give you approximately 34 mcg of folate, accounting for 8% of your daily needs.

14. Carrots

Carrots are another extremely popular vegetable that is probably in your home right now. Just one cup of raw carrots will give you almost 5% of your daily recommended needs for folic acid. Eat baby carrots as a snack or add them to your salads for a folate boost!

15. Squash

Squash may not be the most popular vegetable for your family, but there is no denying its nutritional benefits. Whether it’s summer squash or winter squash, adding this veggie to your diet will help give you a boost in folic acid. Here is a breakdown of how much folate can be found in squash.

• Winter squash — 1 cup = 57 mcg of folate (14% DV)
• Summer Squash — 1 cup = 36 mcg of folate (9% DV)

These are just a few of the foods with folic acid. What would you add to this list? Will you add more of these foods to your diet? Let’s hear your thoughts in the comments below. ~Dr. G

 Why You Need Folic Acid in Your Diet

Folic acid is a nutrient your body cannot produce on its own, making it essential to get it from your diet. Folic acid may be beneficial for several key reasons. It may aid in producing and maintaining new cells, especially during times of rapid growth like pregnancy and infancy. It also supports the formation of DNA and RNA, which may help prevent DNA changes that may lead to cancer. To make it easier for you to incorporate folic acid into your daily meals, here’s a list of the top 15 foods rich in this nutrient.

Folic Acid Foods for Pregnancy: Essential Choices for Expecting Mothers

During pregnancy, the need for folic acid may increase significantly to support the rapid growth and development of the fetus. Pregnant women are often advised to prioritize folic acid-rich foods like leafy greens, beans, lentils, and citrus fruits.

Tips for Maximizing Folic Acid Intake

To ensure you’re getting enough folic acid from your diet, consider the following tips:

1.     Include a Variety of Folic Acid-Rich Foods: Include a mix of vegetables, fruits, nuts, and seeds in your meals. This variety can help you receive a broad spectrum of nutrients and folic acid.
2.     Cook Vegetables Properly: To retain the maximum amount of folic acid, steam or eat your vegetables raw. Overcooking can lead to nutrient loss.
3.     Opt for Fortified Foods: A variety of cereals, bread, and other grain products are often enriched with folic acid. Be sure to read the labels to find options that offer this added nutrient.

Frequently Asked Questions

Which foods are highest in folic acid?

Leafy greens like spinach, kale, and collard greens are among the highest in folic acid. Lentils, beans, and asparagus are also excellent sources.

Which fruits are high in folic acid?

Citrus fruits, especially oranges, are high in folic acid. Other fruits like strawberries, bananas, and avocados also contain reasonable amounts of this essential vitamin.

Start Incorporating Folic Acid Foods Today!

Adding these folic acid-rich foods to your diet may support your overall health and enhance your body's ability to function optimally. Whether focusing on pregnancy health, improving your energy levels, or maintaining good nutrition, make these foods a regular part of your meals!