Home / Foods / Folic Acid Foods – Foods High in Folic Acid

Folic Acid Foods – Foods High in Folic Acid

Folic acid – one of the most important compounds our body needs in order to work in a normal way and prevent a variety of diseases. Not many people know the importance of this folic acid and how important it is to consume folic acid foods on a daily basis in order to benefit from them. The good news is – there are several variety of foods high in folic acid which we can combine in several ways and eat on a daily basis to never be deficient of this compound.

It’s important to know here that a diet high in folic acid can prevent anaemia, Alzheimer’s disease, several cancers and birth defects.  The recommended daily intake of folic acid may be different for everyone – children, elders, men and women etc. and therefore it is important to know your RDA so that you can check your consumption. Precautions should always be taken never to consume in excess these foods high in folic acid, as they can be harmful if the consumption levels go above the right quantity.

Folic acid foods high in folic acid

Folic Acid: Know more

Folic acid is really important for cellular growth and regeneration. Also known as B9, folic acid helps a lot in many of the important functions in the body like nucleotide biosynthesis in cells, red blood cell creation, DNA synthesis and repair, and prevention of anaemia. It is especially important for pregnant women to have a lot of folic acid foods as folic acid helps in recovery process to a great extent apart from encouraging normal fetal development. A deficiency of this in pregnant women can have significant negative effects on unborn children’s brain development.

In order to consume and benefit from foods high in folic acid, it’s imperative to have a balanced diet and include the different foods in different ways so that you benefit not just from folic acid but all the other nutrients present in them.

Folic Acid Foods – Foods High in Folic Acid:

Broccoli

Broccoli is an essential folic acid food and can be used to cook a whole lot of delicious recipes. It is also one of the best detox foods to be added to your diet. Whether you eat raw or cooked, you can never go wrong with broccoli. Here it is important to know that just half cup of chopped broccoli gives you 53mg of folic acid or 13% of the daily recommended value of folic acid.

You can simply make some delicious main course dishes out of it, add it to your salads or just boil them and sprinkle a little pepper over them if you don’t want to cook them and eat. Broccoli is one of the most consumed foods high in folic acid and even doctors advise having a regular consumption of this excellent veggie to benefit most from it.

Sunflower Seeds

Sunflower seeds are one of the best foods high in folic acid and taking these seeds daily will give you enough folic acid intake that you need daily. A one-ounce serving gives you early 20% of the daily recommended value of folic acid. These seeds are not just a good source of folic acid but also rich in a whole lot of vitamins and minerals which do a lot of good to your body. You can simply eat a handful of these folic acid foods or add them to your salad, soup, morning toast or your smoothies to benefit the most from them.

Asparagus

Asparagus is a great vegetable and one of the best folic acid foods which we can add to our daily diet. This food high in folic acid is often referred as one of the super foods because of the countless nutritional benefits it provides.  It is one of the best vegetables contributing to the health of many aspects of the body. The benefits of asparagus are many – it has anti-ageing properties, it may help prevent Alzheimer’s disease, and it’s packed with antioxidants to protect against free radicals and certain cancers.

Turkey Liver

Turkey liver is one of the best folic acid foods. It makes a great addition to gravy and stuffing and is also a surprising source of vitamins and minerals. Turkey liver is magical in the benefits it does to the body with regular intake. A turkey liver that weighs 100grams gives you more than the recommended value of folic acid you need daily. One of the greatest non vegetarian foods high in folic acid, we must say.

Avocados

Avocados are one the best foods high in folic acid. You must definitely try and include it as a part of your daily diet if you want to derive all the health benefits from it. Avocados are really rich in fiber, potassium and monounsaturated fats which when combined work together to fight the blood pressure levels in your body. Thus, giving you a healthy flow. You can simply have them between your meals or add them to your salads or use them in tacos. Just search over the internet for the incredible ways through which you can add avocados to your diet and gain the maximum from this fruit.

Peanuts

Peanuts are one of the best foods high in folic acid that you can include in your diet daily. Simply eating these peanuts as it is. Or sprinkling them over your soups, toasts. It will not only help to give you flavour but additional benefits of this folic acid food as well. Peanuts are also a great source of zinc, protein, magnesium and copper.

A half cup of peanuts is filled with just under 116mg of folic acid, or just over a quarter of the average person’s needs for the day. However avoid eating these folic acid foods in large quantities as these are high in calories and can make you pile on weight if you eat them in excess.

Bananas

High potassium content in Bananas is highly effective in lowering blood pressure. They are one of the most effective foods that lower blood pressure quickly. But these bananas are not just rich in potassium but they are also a good source of folic acid. It is the high content of folic acid in bananas which helps to benefit our body in a number of ways, thus it is one of the best foods high in folic acid we can consume. If you love bananas, have them anytime in the first half of the day. See how your blood pressure levels drop within months. Bananas help reduce the blood pressure most organically and keep hypertension in check!

Chili Powder

One of the best folic acid foods which is easily available in our kitchens and which we can consume daily is of course the chilli powder. Chili powder is a great source of folic acid and one of the best foods high in folic acid that we can consume on a daily basis. It’s important to know here that just one teaspoon of this fiery red spice contains 2.1mg of the daily recommended value.

In fact this chili powder is a good source of folic acid. It also rich in vitamin C, vitamin A, potassium, calcium, manganese, zinc, phosphorus and selenium. Well, you can simply add chili powder to anything you take throughout the day – soups, pasta, rice, curries, sandwich toast, savoury pancakes etc.

Papaya

Papaya is one of the most important foods high in folic acid that we should include in our diet. This fruit is not just tasty but does a whole lot of good in our body. One of its great benefits is improving our digestive system to a great extent. AВ fresh papaya can meet 7% of your daily recommended value of folic acid. This bright fruit is not just high in folic acid but also high in vitamin A. You can simply eat a papaya as it is or add it to yogurt or smoothies to extract all the benefits out of it.

Oranges

Oranges are one of the best foods high in folic acid and having one or two oranges every day will help to protect your heart from any kind of assault. They contain hesperidins, a plant chemical which improves the blood flow to the heart and vitamin C, a potent protector against stroke. Another source of pectin, this fruit is also packed with a flavonoid that lowers blood pressure and reduces artery inflammation. You can simply include oranges in preparing some delicious salads as well if you don’t like the idea of eating them plain.

Flaxseeds

Flax seeds are a really healthy food high in folic acid. In fact, you should eat flax seeds every day as these are really healthy for our body and benefit us in numerous ways. These seeds don’t contain gluten and are nutritional powerhouses, containing heart-healthy omega 3 fatty acids plus fiber. You can simply eat a handful of them as it is or mix them into yogurt, oatmeal or salads to satisfy your taste buds and benefit from them as well.

Brussels Sprouts

Brussels sprouts have great folic acid content and are one of the most beneficial folic acid foods we can eat. In fact, they are not just rich in folic acid but also high in fiber, vitamin K, folate, manganese, and potassium. Here just one cup serving of cooked Brussels sprouts can give you almost 25% of the daily recommended value of folic acid. You can simply add them to anything and relish the in every meal. Even doctors recommend eating Brussels sprouts on a regular basis to benefit our body in several ways.

Cauliflower

Cauliflower is not just a widely consumed vegetable but also one of the best folic acid foods we can eat daily to extract all the benefit out of it. You can simply add cauliflower to rice, add it to pasta, salads or soups to eat it in different ways. Here it is important to know that just one cup of cauliflower will give you approximately 14% of the daily recommended value of folic acid along with plenty of vitamin K, folate, and dietary fiber. However, you should always take precautions with cauliflower, as these foods can come packed with worms which can be harmful to us. Always wash them carefully and boil them in order to keep them safe and clean to be consumed.

Carrots

Carrots are really important for our body as they are not only foods high in folic acid but also rich in vitamin A and a whole lot of other nutrients as well. However, since carrots are a little hard on crunching it is better that you opt for a juicer here to extract the juice of carrots every day. Carrots are a major source of antioxidants and potassium which help in lowering blood pressure effectively and maintaining a healthy heart as well. It is ideal that you take some carrots and make a juice out of them and have it once every day to gain maximum benefits from these. They are the perfect vitamin k foods that benefit us in a whole lot of ways.

Dry Roasted Soybeans

Dry roasted soybeans are a rich source of folic acid. These foods high in folic acid are the best foods. You can consume on a daily basis if you want to make sure that you get a good dose of folic acid every day. It is important to know that high levels of folic acid also help in preventing depression and protecting against cancer. A half cup of dry roasted soybeans contains 44% of the daily recommended value of folic acid. Just this half cup is enough to give you the adequate quantity for the day besides giving you a healthy heart. You can simply eat these foods high in folic acid as it is. Or sprinkle these soybeans over anything to benefit the most from these dry roasted soybeans throughout the day.

Yeast Extract Spread

Not many people are aware but yeast extract spread is one of the richest sources of folic acid and one of the best foods high in folic acid we can consume in our diet. If you have never tried it before then chances are you are not much aware of its benefits as well. Because of the strong salty flavor, spread marmite very thinly and try a bite to make sure you are happy with the taste. Well, you certainly don’t require much of it; just a teaspoon is enough to benefit you in a number of ways. This folic acid food is commonly spread on crackers, toast and sandwiches and is eaten by a number of people all over the world who are aware of its numerous benefits.

All the above folic acid foods are the best foods you can consume on a daily basis in order to benefit not just from the folic acid but all the other nutrients present in them. Combining these foods in different ways will not only give you taste but help you get the daily recommended value of folic acid. Precautions should however be taken never to consume these foods high in folic acid in large quantities as that can do more harm than good and make you suffer in a number of ways.