۱۳ Healthy Foods That Are High in Folate (Folic Acid)

Folate, also known as vitamin B9, is found naturally in many foods. It may also be found in the form of folic acid in fortified foods. Legumes, eggs, citrus fruits, and fortified grains are a few good sources of folate.
Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body.
In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects (1Trusted Source).
It’s recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency (2Trusted Source).
Here are 13 healthy foods that are high in folate or folic acid.

۱. Legumes

Legumes are the fruit or seed of any plant in the Fabaceae family, including:
• beans
• peas
• lentils
Although the exact amount of folate in legumes can vary, they’re an excellent source of folate.
Legumes are also a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron (5Trusted Source).

۲. Asparagus

Asparagus contains a concentrated amount of many vitamins and minerals, including folate.
Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties (7Trusted Source).

۳. Eggs

Adding eggs to your diet is a great way to boost your intake of several essential nutrients, including folate.
Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12 (8Trusted Source).
Furthermore, they’re high in lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders like macular degeneration (9Trusted Source, 10Trusted Source).

۴. Leafy greens

Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate.
Leafy greens are also high in fiber and vitamins K and A. They’ve been associated with a host of health
benefits.

۵. Beets

In addition to providing a burst of color to main dishes and desserts alike, beets are rich in many important nutrients.
They contain much of the manganese, potassium, and vitamin C that you need throughout the day.
They’re also a great source of folate, with a single cup (136 grams) of raw beets containing 148 mcg of folate, or about 37% of the DV (15Trusted Source).
Besides their micronutrient content, beets are high in nitrates, a type of plant compound that has been associated with many health benefits.

۶. Citrus fruits

Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate.
Just one large orange contains 55 mcg of folate, or about 14% of the DV (17Trusted Source).
Citrus fruits are also packed with vitamin C, an essential micronutrient that can help boost immunity and aid disease prevention (18Trusted Source).

۷. Brussels sprouts

Brussels sprouts contain a good number of antioxidants and micronutrients.

۸. Broccoli

Broccoli, especially when cooked, is rich in folate. One cup (91 grams) of raw broccoli provides 14% of the DV, while one-half cup (78 grams) of cooked broccoli can supply 21% of your daily needs.

۹. Nuts and seeds

Nuts and seeds supply a good amount of folate in each serving. One ounce (28 grams) of almonds and flax seeds provides 7% and 6% of the DV, respectively.

۱۰. Beef liver

Beef liver is high in protein and folate, with about 54% of the DV of folate in a single 3-ounce (85-gram) serving.

۱۱. Wheat germ

Wheat germ is high in fiber, antioxidants, and micronutrients.

۱۲. Bananas

Bananas contain a good amount of folate.

۱۳. Avocado

Avocados are high in heart-healthy fats and folate.