20 Foods With High Levels of Folic Acid

Folic acid is an important part of every diet, but it is especially crucial for pregnant women and their developing babies. Not only does folic acid aid in the healthy development of a fetus, but it also plays a role in preventing issues from anemia to Alzheimer’s disease in adults. Because it offers a wide variety of health benefits, you will want to start incorporating folic acid-rich foods into your diet on a regular basis.

Foods High in Folic Acid

Below you’ll find a list of foods with some of the highest amounts of folic acid.

1. Sunflower Seeds

These seeds make for a great snack, even when you’re not at a ball game. Not only are they rich in vitamin E, but a handful of these seeds (1 ounce) will deliver about 20% of your daily recommended value for folic acid. Add them to your trail mix, salads, or pastas for additional nutrition.

2. Pinto Beans

Try to avoid the refried beans and opt for whole pinto beans for the most benefit. 1 cup of these beans will cost you over 200 calories, but while also providing you with 75% of your daily folic acid needs.

3. Broccoli

Just ½ cup of this veggie will provide you with about 13% of the daily recommended value. Eaten raw or cooked, this low-calorie cruciferous vegetable is easy to add to your diet on a regular basis.

4. Avocados

A delicious vegetable that’s actually a fruit and adds taste and texture to many dishes, the avocado also offers great nutritional benefits. Not only is it rich in healthy fats, vitamin C, potassium, and antioxidants, but the average avocado also contains just under half of your daily folic acid needs (41%).

5. Asparagus

Asparagus is another folic acid-rich veggie (four spears = 20% DV) that is delicious and easy to incorporate into your diet. Best yet, one serving will only set you back 13 calories.

6. Turkey Liver

Although it may not be a main part of every diet, turkey liver (farmed-raised) packs in an impressive 691 mg of folic acid, which translates to just about 170% of your daily needs! Next time you have a turkey dinner, hold on to that liver and split it with some others or make it last for numerous servings and really boost your folic acid intake.

7. Dry Roasted Soybeans

Extremely rich in nutrients, organic soybeans will also give you 44% DV of folic acid in just one ½ cup serving. However, it will cost you around 300 calories so don’t go crazy on the soybeans on a regular basis.

8. Beets

Although they may not be a daily staple in most household, beets are rich in a variety of nutrients, including folic acid. Just 1 cup of boiled beets will satisfy 34% of your DV needs.

9. Black-Eyed Peas

These beans are rich in folic acid and easy to incorporate into a variety of dishes, from soups and stews to various rice and pasta dishes. In just ½ cup, you will get 26% of the recommended daily value of folic acid without breaking 100 calories.

10. Papaya

Easy to add to many dishes, from desserts to smoothies, or just eat by itself, the tasty papaya rings in at just under 60 calories while providing 14% DV of folic acid.

11. Tomato Juice

For those of you that already love tomato juice, you’ll be happy to learn that it contains about 10% DV of folic acid in that 6-ounce glass you enjoy every morning.

12. Corn

Enjoy a fresh organic cob of corn and you’ll reap the benefits: about 20% DV of folic acid, that is. For the most nutrients, avoid canned and creamed varieties.

13. Spinach

This dark leafy green veggie provides a plethora of nutrients, and among them is folic acid. In just 1 cup you will get 65% of your daily recommended amount of folic acid. Try opting out your iceberg or romaine lettuce and subbing in spinach instead to reach your folic acid needs.

14. Lentils

Lentils can be added to many soups, pastas, and salads and can also deliver 90% of your daily folic acid needs.

15. Collard Greens

A cousin to the spinach, this green packs in 44% DV of folic acid in a 1 cup serving.

16. Brussels Sprouts

You either love them or you hate them, but there’s no denying that Brussels sprouts are an excellent source of folic acid. Just  1 cup of this vegetable will provide you with 25% DV of folic acid, as well as vitamins C, K, and A.

17. Peanuts

A handy snack, just ¼ cup of peanuts will deliver 22% of your daily folic acid needs.

18. Garbanzo Beans

Another bean that’s great for many dishes, garbanzo beans will deliver just over 70% DV of folic acid in 1 cup.

19. Eggs

Organic eggs are another good source of folic acid, delivering about 25 micrograms per egg. Try an omelette in the morning made from two or three eggs instead of your sugary cereal and you’ll be well on your way to meeting your daily folic acid needs.

20. Winter Squash

1 cup of this squash will ring in at just under 15% DV of your folic acid needs. If you don’t care for the taste of squash, try adding it to your soups or pastas to mask the flavor.

Most adults need around 400 micrograms of folic acid every day, with pregnant women requiring around 600. To make sure you meet your body’s needs for this nutrient, try to incorporate as many of these foods into your diet as possible. Other foods with smaller amounts of folic acid include celery, carrots, cauliflower, and cantaloupe.



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