Nutrient-Packed Foods Abundant in Folate (Folic Acid)

Folate, or vitamin B9, is an essential nutrient that supports crucial bodily functions like DNA synthesis and cell division. It is particularly important during pregnancy as it helps prevent birth defects. To maintain adequate folate levels, incorporate the following foods into your diet:

Beef Liver

Beef liver is one of the richest sources of folate, providing approximately 215 mcg per 3-ounce serving.

Dark, Leafy Greens

Vegetables such as spinach, mustard greens, and collard greens are excellent sources of folate. A single cup of raw spinach contains about 58 mcg of folate.

Legumes

Beans, lentils, and peas are packed with folate. For instance, a half-cup of black-eyed peas offers around 105 mcg.

Asparagus

This nutrient-dense vegetable supplies about 89 mcg of folate in just four spears.

Broccoli

A half-cup of cooked broccoli contains approximately 52 mcg of folate.

Oranges

Citrus fruits are another great source of folate. A small fresh orange provides around 29 mcg.

Bananas

A medium-sized banana delivers about 24 mcg of folate, making it a convenient and nutritious snack.

Eggs

One hard-boiled egg contains 22 mcg of folate. However, if you are monitoring your cholesterol intake, be mindful of egg yolks.

Fortified and Enriched Foods

Many processed foods, including bread, cereals, and juices, are fortified with folic acid, a synthetic form of folate. A single slice of white bread, for example, contains about 50 mcg.

Including a variety of these folate-rich foods in your daily diet ensures that you meet your nutritional requirements. While natural food sources are ideal, fortified options can also help maintain adequate folate levels. If you have specific dietary concerns, consider consulting a healthcare professional to tailor your intake accordingly.