Foods High in Folic Acid

Folic acid is a water-soluble vitamin, also known as vitamin B9. It's available in a number of foods and is also sold commercially as a supplement due to its numerous benefits. Folic acid is well known for its importance in growth and development, especially during pregnancy and fetal development. Consuming adequate folic acid is crucial to avoid neural tube defects and is also involved in protein synthesis and breaking down homocysteine, which can cause detrimental effects when it accumulates in the body.

The Recommended Dietary Allowance (RDA) of Folate for adult men is 300mcg/day, and for adult women, it is 220mcg/day. The requirement increases during pregnancy and lactation to about 570mcg/day and 330mcg/day, respectively.

Below is the list of folic acid foods:

  1. Eggs
    Eggs are rich in protein and also provide a good source of folic acid. A 50g egg provides 27mcg of folate, which accounts for about 9% of the recommended dietary allowance. Eggs are easy to incorporate into your diet as a quick breakfast option like an omelette, scrambled, or even as part of dishes like egg rice, egg curry, and egg drop soup.

  2. Leafy Greens
    Leafy vegetables like spinach, kale, fenugreek, dill leaves, and asparagus are powerhouse foods rich in folate. For example, 50g of spinach provides 71mcg of folate. These greens are linked to various health benefits, including slowing down aging and cognitive decline.

  3. Beets
    Beets are known for their blood pressure-lowering effects and are also beneficial for skin, hair, and overall health. They contain 97mcg of folate per 100g. Beets are easy to include in salads, soups, and even sweet dishes like beetroot raita.

  4. Citrus Fruits
    Citrus fruits, known for their Vitamin C content, are also good sources of folate. They can improve immunity when combined with Vitamin C. A small fresh orange contains 27mcg of folate. Citrus fruits can be consumed fresh, used as garnishes, or blended into colorful smoothies.

  5. Broccoli
    Broccoli is a green superfood that is easy to add to soups, sauteed vegetables, rice dishes, gravies, and cutlets. A half-cup of cooked broccoli contains 52mcg of folate. Folate is essential for cell growth, DNA synthesis, and the production of red blood cells.

  6. Nuts and Seeds
    Nuts and seeds also contain folate and can contribute to meeting the recommended daily intake of folate. In addition to folate, they are rich in healthy fats, making them anti-inflammatory and cardioprotective. Here is the folate content of various nuts and seeds (50g):

    • Pistachios: 33mcg
    • Almonds: 18mcg
    • Walnuts: 29mcg
    • Flaxseeds: 43mcg
    • Sunflower seeds: 40mcg
      These can be consumed as snacks or added to desserts and dry fruit laddos.

  7. Papaya
    Papaya is rich in carotenoids, potassium, Vitamin C, and folate. Half a cup of raw cubed papaya has 27mcg of folate. However, pregnant women should avoid eating large amounts of unripe papaya as it may lead to early contractions.

  8. Bananas
    Bananas are an excellent source of potassium and provide a boost of energy due to their carbohydrate content. One medium-sized banana contains 27mcg of folate. Bananas can be easily added to breakfast in shakes, as toppings for desserts, or in pancakes.

  9. Avocado
    Avocados are loaded with healthy fats, folate, potassium, and magnesium, making them an excellent addition to the diet. Half a cup of sliced avocado provides 59mcg of folate. Their creamy texture makes them perfect for sandwiches, smoothies, and salads.

Conclusion

Consuming a well-balanced diet of fruits, vegetables, grains, nuts, and fortified foods can help you easily reach the Recommended Dietary Allowance (RDA) of folate. Aim to consume at least one serving of green leafy vegetables per day and at least two servings of fruit, with one being a citrus fruit. Eggs and avocado are also excellent breakfast options, such as in an egg avocado toast. Given the crucial role folic acid plays, pregnant women and those trying to conceive should also consider folic acid supplements under the guidance of a physician.

Author:
Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in