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Top 10 Foods Rich in Folic Acid



Folic acid is an important nutrient that helps the body form red blood cells and DNA. It's especially important for pregnant women, as it can help prevent birth defects. There are many foods that are rich in folic acid, including leafy green vegetables, legumes, nuts, and fortified foods. Here are the top 10 foods highest in folic acid, according to the USDA National Nutrient Database.

What is Folic Acid?

Folic acid, also known as folate, is a water soluble vitamin that is naturally present in some foods. Folic acid is the synthetic form of folate and is found in supplements and fortified foods. When used in supplements and fortified foods, folic acid is more bioavailable than folate from food sources . Folic acid is used to treat megaloblastic anemia, a condition where red blood cells are large and poorly formed. Megaloblastic anemia can be caused by a deficiency in either vitamin B9 or vitamin B12. Folic acid supplementation can also help to prevent neural tube defects in developing fetuses .

The RDA for adults over 19 years old is 400 mcg/day. Pregnant women should take 600-800 mcg/day of folic acid supplement to help prevent birth defects. Lactating women should take 500 mcg/day.

Benefits of Folic Acid

A diet rich in folic acid has many benefits, including reducing the risk of certain birth defects, improving heart health, and boosting cognitive function.

Folic acid is a water-soluble vitamin that is found in leafy green vegetables, legumes, nuts, and fortified foods. It is important for the development of the neural tube in the developing baby. Folic acid can help to prevent certain birth defects of the brain and spine, such as spina bifida and anencephaly.

Adults need 400 micrograms (mcg) of folate/folic acid daily from food or supplements. Good sources of folate/folic acid include:

-Cooked dry beans and peas
-Turnip greens
-Romaine lettuce
-Mustard greens
-Beet greens
-Bok choy
-Brussels sprouts

Folic acid has also been shown to improve heart health by reducing levels of homocysteine, a compound that can damage blood vessels. In addition, folic acid may help to boost

Top 10 Foods Rich in Folic Acid

Folic acid is important for pregnant women to take because it can help prevent some birth defects of the baby’s brain and spine. All women of childbearing age should consume 400 micrograms (mcg) of folic acid daily, either through a supplement or by eating foods that contain it. Here are the top 10 foods rich in folic acid:

1. Lentils – 1 cup cooked = 358 mcg

2. Spinach – 1 cup cooked = 263 mcg

3. Black beans – 1 cup cooked = 256 mcg

4. Garbanzo beans – 1 cup cooked = 232 mcg

5. Pinto beans – 1 cup cooked = 228 mcg

6. Romaine lettuce – 2 cups raw = 212 mcg

7. Turnip greens – 1 cup cooked = 199 mcg

8. Collard greens – 1 cup cooked = 194 mcg 9 Beet greens – 1 cup cooked = 166 mcg 10. Green peas -1 cup cooked= 101 mcg

Health Benefits of Folic Acid

Folic acid is a water soluble vitamin and is mainly found in leafy green vegetables and fruits. It is important for the formation of DNA and RNA, and for the proper functioning of the nervous system. Folic acid also helps to prevent birth defects of the brain and spine.

Some of the health benefits associated with folic acid include:

– reducing the risk of certain birth defects

– reducing the risk of heart disease

– reducing the risk of stroke

– reducing the risk of some types of cancer

– improving cognitive function

Daily Recommended Intake of Folic Acid

A woman's daily recommended intake (RDI) of folate, also known as folic acid, is 400 micrograms (mcg). Folate can be found in many foods, including leafy green vegetables, legumes, nuts, and fortified foods.

Green leafy vegetables such as spinach and kale are among the best sources of folate. One cup of cooked spinach contains 262 mcg of folate, while one cup of cooked kale contains215 mcg. Other good sources include broccoli, Brussels sprouts, and collard greens.

Legumes are another excellent source of folate. One cup of cooked black-eyed peas provides 353 mcg of folate, while one cup of lentils has 358 mcg. Chickpeas and Lima beans are also good choices.

Nuts and seeds are another good source of folate. One ounce of sunflower seeds contains 484 mcg of folate, while one ounce of pumpkin seeds has537 mcg. Other good choices include almonds and peanuts.

Many foods are now fortified with folic acid, including cereals, breads, pastas, and other grain products. Check the label to see how much folic acid is


Folic acid is an important nutrient that helps the body to produce new cells and promote healthy cell growth. It's found in a variety of foods, including leafy green vegetables, legumes, nuts, and Fortified foods. Be sure to include these top 10 folic acid-rich foods in your diet to ensure you're getting enough of this important nutrient.


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