Folate Rich Foods

Folate, sometimes referred to as vitamin B9, naturally exists in a wide variety of foods. It is also possible to find it in the shape of folic acid in foods that have been fortified with it. Some excellent sources of folate include eggs, citrus fruits, beans, and grains that have been fortified. Folate, generally referred to as vitamin B9, is a type of vitamin that dissolves in water and plays a significant role in a variety of bodily processes. In addition, it helps maintain normal cell division and encourages the optimal development and growth of the fetus, both of which work to lower the chance of birth abnormalities. There are a variety of foods that naturally contain vitamin B9, and there are also foods that have been fortified with folic acid that include this vitamin.

Healthy individuals should consume at least 400 mcg of folate daily to avoid developing a folate deficiency. Folate is a term that most of us have certainly become familiar with at some point. What exactly is it though? What does this have to do with the fact that we are healthy? Folate is a B vitamin that dissolves in water. You can obtain it as dietary supplements, in foods where it occurs naturally, or in foods to which it is artificially added. This vitamin is essential for the proper functioning of the metabolism and cell proliferation.

What are folate-rich foods?

We would all like to enjoy good health. Keeping ourselves healthy relies heavily on consuming nutritious foods, getting enough rest, and engaging in physical activity. Including all of the foods in your diet will guarantee that your body receives the recommended daily amount of this essential nutrient. But did you ever give thought to consuming foods that are high in folate? Folate is one of the primary nutrients that is involved in many of the processes that take place in the body. Sadly, it receives little recognition, and a lot of people aren’t aware of the positive effects it can have on their health. Find out more about folate, including why it’s so crucial and the kinds of foods that are high in folate-rich foods. Keep going with the reading.

Following are the folate-rich foods


Folate is just one of the numerous nutrients that are abundant in legumes. Even though the precise amount of folate that can be found in beans can vary, legumes still serve as a great source of folate. For instance, one cup (177 grams) of boiled kidney beans has 131 mcg of folate, which is approximately 33% of the Recommended Daily intake for this nutrient (DV). On the other hand, one cup (198 grams) of cooked lentils has 358 mcg of folate, which is equivalent to 90 percent of the daily value. In addition to being an excellent source of protein, fiber, and phytonutrients, legumes are also an excellent supply of vital vitamins and minerals.


Folate is one of the numerous micronutrients that can be found in quite high concentrations of asparagus. A serving size of a half cup (90 grams) of prepared asparagus provides around 134 mcg of folate, which is equal to 34% of the DV. In addition to being high in antioxidant content, research has shown that asparagus also possesses anti-inflammatory and antibacterial effects. In addition to this, it is an outstanding source of cardio-healthy fiber, meeting up to six percent of your daily fiber requirements in a single meal.


Increasing the number of eggs in your food is a fantastic way to improve your consumption of many important nutrients, including folate. One big egg contains 22 mcg of folate, which is equivalent to around 6% of the daily requirement. A simple method to increase the amount of folate you consume and get closer to meeting your requirement to incorporate eggs into your diet every week, even if it’s just a few servings. In addition, they contain a significant quantity of lutein and zeaxanthin, two antioxidants that may assist in lowering the danger of developing eye conditions such as macular degeneration.

Plant foods

Folate is one of the many essential vitamins and minerals that may be found in dark green leafy vegetables like spinach, kale, and arugula. These veggies are also low in calories. Raw spinach has 58.2 micrograms per 30-gram serving, which is equivalent to 15% of the daily requirement. In addition to being high in fiber, green vegetables are also rich in vitamins K and A. They have been linked to a variety of positive effects on one’s health. Many studies suggest that consuming a diet high in plant foods, like dark leafy greens, may be associated with reduced levels of inflammation, a decreased risk of developing cancer, and an accelerated rate of weight loss.


Beets are an excellent source of a wide variety of essential nutrients, and they also offer a splash of vibrant colors to savory recipes as well as sweet ones. They provide a significant amount of magnesium, potassium, and vitamin C, all of which are essential for your body to function properly all day long. Moreover, raw beets are an excellent source of folate; one cup (136 grams) of raw beets contains 148 mcg of folate, which is equivalent to around 37% of the daily value. In addition to containing micronutrients, beets also have a high concentration of nitrates, a type of plant chemical linked to various positive effects on human health. One preliminary investigation found that healthy persons who drank beetroot juice experienced a temporary reduction of 4–5 mmHg in their systolic blood pressure.

Citrus fruits

Citrus fruits such as oranges, grapefruits, lemons, and limes are loaded with the B vitamin folate, in addition to their scrumptious and flavorful nature. One large orange has 55 mcg of folate, which is equivalent to around 14% of the daily requirement. Vitamin C is a vital element that can help increase immunity and contribute to the avoidance of illness, and citrus fruits are an excellent source of this vitamin. Investigations show that eating a lot of fresh fruits may reduce the risk of developing breast and gut cancers.

Brussels sprouts

This healthy green is linked to cruciferous vegetables and is therefore part of the same plant family. The folate content of Brussels sprouts is particularly high among the various vitamins and minerals they contain. Fifteen percent of the daily value for folate can be found in just half a cup (78 grams) of prepared Brussels sprouts. Kaempferol, an antioxidant with several potential health advantages, is abundant in these foods as well. Experimental evidence on animals shows that kaempferol can inhibit inflammation and protect cells from oxidative stress.


By including broccoli in your diet, you may increase your intake of a variety of important micronutrients. It is well-known for having a plethora of health-promoting benefits. When it relates to folate, one cup (91 grams) of raw broccoli has approximately 57 mcg of folate, which is equivalent to roughly 14% of the daily value. Much more folate is found in prepared broccoli. Each portion of half a cup (78 grams) provides 84 mcg, which is equivalent to 21% of the daily value. In addition, broccoli is a good source of manganese as well as vitamins C, K, and A. It also includes a wide array of useful plant components, such as sulforaphane, which has received a lot of attention in recent years because of the significant research done on the powerful anti-cancer capabilities it possesses.

Wheat germ

The wheat germ, the nucleus of the wheat kernel, significantly contributes micronutrients and antioxidants to the final product, despite its frequent removal during machining processes. Wheat germ contains 78.7 mcg of folate, which is equivalent to around 20% of your total folate requirements, and just one ounce (28 grams) of wheat germ contains this amount. A single ounce of it can provide you with up to 16% of the fiber that you require daily, making it an excellent source of fiber (28 grams). Fibre travels through your large intestine at a more leisurely pace, adding bulk to your stool as it goes. This assists in maintaining regular bowel movements, warding off constipation, and maintaining stable levels of glucose in your blood.


Papaya is known for its high vitamin content. In addition to being scrumptious and bursting with flavor. It is loaded with B vitamin folate. There are around 53 micrograms of folate in one cup (140 grams) of raw papaya, which is equivalent to roughly 13% of the daily value. Papaya is an excellent source of vitamin C, potassium, and several anti-oxidants such as carotenoids. It is recommended that women who are pregnant refrain from consuming unripe papaya. Scientists believe that pregnant women who consume large quantities of unripe papaya may experience premature contractions; nevertheless, the information supporting this theory is scant.

Fortified Grains

Bread and pasta are only two examples of the many grain products that have had their folic acid level increased through fortification. Some research indicates that the body may absorb the folate added to processed foods more effectively than the folate naturally present in whole foods. According to one study, folic acid found in fortified foods is approximately 78% more accessible than folate found in whole fruits and vegetables. On the other hand, some studies have shown that the body may not be able to effectively decompose the folate included in fortified meals due to a lack of a certain enzyme. To ensure you get enough folate, consume a diet rich in organic sources while also incorporating some fortified foods, but maintain a moderate intake.

The Bottom Line

Obtaining the recommended daily quantity of folate is not complicated. You could accomplish this with the aid of a healthy, well-balanced diet. In particular, it’s important to know how much folate you should be taking in. Folate, often known as vitamin B9, is beneficial in many ways, including its ability to combat anemia, boost cell reproduction, and potentially even strengthen the immune system. You can also consume supplements of it.

Because of its importance in mitochondrial function and cell growth, you should not skimp on this vitamin. Those of you over the age of 13 should take 400 mcg of folic acid every day. You can also consume supplements of it. However, it is recommended to consult a medical professional before taking any medication to rule out the possibility of unwanted side effects. Vitamin folate is prevalent in several different food groups. It is simple to improve your folate consumption by eating a diet rich in fruits, veggies, nuts, and seeds, as well as breakfast cereals. In addition to being high in folate, the above-mentioned foods also include several other important nutrients that can help you feel and look better.