Foods Rich in Folic Acid

Folic acid is one of the key ingredients needed for cellular growth. A deficiency of this vital nutrient can lead to several mental conditions such as depression and dementia. The body needs folic acid for performing various essential functions like DNA synthesis and repair, nucleotide biosynthesis in cells, regeneration of red blood cells, and also in the prevention of anemia.

Folate, AKA folic acid, is the naturally available form of vitamin B9 and is available from a variety of plant and animal food sources. Some of these sources are listed as follows:-

  • Leafy dark green vegetables: These folic acid rich foods are also considered to be the healthiest foods in the planet. Adding these to your daily diet can easily meet with all your daily folic acid necessities. Just a plateful of these a day and you’re good to go
  1. Spinach = 65% DV
  2. Collard Greens = 44% DV
  3. Mustard Greens = 26% DV
  4. Turnip Greens  = 40% DV
  5. Romaine Lettuce = 19% DV
  • Broccoli: Broccoli is known for its detoxifying qualities. But that’s not all it does. It is also a wonderful source of folic acid. In fact, just one cup of broccoli can provide you with as much as 24% of your daily requirement of folic acid.
  • Asparagus: Asparagus is a store hose of many vital nutrients, including folic acid. As a matter of fact, this is perhaps the richest source of folic acid. Just one cup of asparagus provides your body with up to 65% of your everyday folic acid needs. Also, it tastes great!
  • Citrus Fruits: Among the fruits rich in folic acid, citrus fruits rank the highest. Oranges, papaya, grapefruit, raspberries, strawberries, etc. are all rich in folic acid.
  • Avocado: We all know how much the Mexicans love their avocados. But did you know they’re also rich in folic acid? In fact, one cup of avocado holds as much as 90 mcg of folic acid. This accounts for about 22% of one’s daily needs. But that’s not all. Avocados are also rich in fatty acids and vitamin K
  • Peas, Beans and Lentils:Peas, beans and lentils are all super rich in folic acid. Here’s a small list, check it out:-
  1. Garbanzo Beans = 71% DV
  2. Lentils = 90% DV
  3. Navy Beans = 64% DV
  4. Lima Beans = 39% DV
  5. Split Peas = 32% DV
  6. Green Beans = 10% DV
  7. Pinto Beans = 74% DV
  8. Black Beans = 64% DV
  9. Kidney Beans = 57% DV
  10. Green Peas = 25% DV
  • Cauliflower: Generally considered as one of the foods for vitamin C, this funny looking cruciferous vegetable is also a very good source of folic acid. Just one cup of cauliflower a day can account for up to 14% DV of folic acid.