10 Foods High In Folic Acid
Vitamins and minerals are essential for many body processes. If we don’t get enough of them, we are likely to fall ill. Vitamin B is one such essential vitamin. Among other things, it helps us metabolize our food and keeps us energized throughout the day.
One source of vitamin B is folic acid. Folic acid is a synthetic source of folate, which is a naturally occurring type of vitamin B that is found in many vegetables, fruits, and other foods. Here’s a look at some of the foods that are an excellent source of folic acid.
Folic Acid Rich Food #1: Beans
Easy to cook and versatile, beans are used in cuisines around the world. They offer a variety of flavors and can be cooked in several different ways. They also contain lots of protein, vitamins, and other nutrients, including folic acid.
The amount of folic acid present varies among the different types of beans. Kidney beans and black-eyed beans are particularly high in folic acid, with one cup having around 229 mcg of folic acid. Lima beans are also another good source, containing around 156 mcg per cup.
Folic Acid Rich Food #2: Fortified Bread
Bread is found in various forms all over the world and makes up an important part of many cuisines. It is often used as an accompaniment and is great with soup and perfect for sandwiches. In addition to its convenience and great taste, bread is also a good source of fiber and other nutrients, depending on the variety.
Breads are often fortified with supplements to provide added nutrition, and such bread can be an excellent source of folic acid. One slice of fortified bread can have around 60 mcg.
Folic Acid Rich Food #3: Fortified Cereals
We are often reminded that breakfast is the most important meal of the day, and for good reason. It provides us with the energy boost we need in the morning and sets us up for the day ahead. Breakfast is also a good source of various nutrients, vitamins, and minerals.
Fortified cereals, in particular, can be high in vitamins, including folic acid. Cereal is also a convenient breakfast that is ideal for when you are rushed in the morning. Make sure you have breakfast so you are ready for the day ahead.
Folic Acid Rich Food #4: Fruits
It is no secret that fruits are good for us. Doctors and dietary experts are always telling us we should eat more of them. They are packed full of vitamins and minerals and help keep away illness. If you don’t have enough fruit in your diet, there is a good chance you will fall ill. The great news is that they are also delicious and convenient to eat.
Citrus fruits, in particular, are a good source of folic acid. Papaya also has a high volume of folic acid, with one cup containing around 115 mcg. With so many varieties of fruits available, everybody is likely to find something they like.
Folic Acid Rich Food #5: Tomato
The tomato is one of the most commonly used vegetables in international cuisine. It can be used in a wide range of dishes from soups to pizza to fresh salads. It is not only popular for its flavor and flexibility, of course, but it is also highly nutritious and full of vitamins and minerals.
Tomatoes are also a good source of folic acid, and their high iron content also makes them good for the blood. For a nutritious and refreshing drink that has high concentrations of folic acid and iron, tomato juice is an ideal choice.
Folic Acid Rich Food #6: Fortified Pasta
Pasta can be cooked in a number of ways, with various sauces and other ingredients. It is easy to cook, so it is ideal for busy people. Pasta meals can be prepared in advance and then refrigerated, making for a quick, easy, and nutritious meal later on.
Pasta also provides plenty of nutrition. It is a good source of fiber, protein, and vitamins, including folic acid. Fortified pasta, in particular, is high in vitamin and mineral content. One cup of pasta contains around 100 mcg of folic acid.
Folic Acid Rich Food #7: Eggs
Eggs are nature’s way of providing small packages crammed full of nutrition. They are an excellent source of protein as well as other vitamins and minerals and should be a common part of your daily diet.
In addition to other vitamins, they are a good source of folic acid. Eggs are also incredibly versatile. They can be cooked alone or used as an ingredient in various dishes. They are a great-tasting and convenient source of folic acid and other nutrients.
Folic Acid Rich Food #8: Nuts and Seeds
It’s hard to imagine a healthy diet that does not include nuts and seeds. They are full of protein, healthy fats, and vitamins and minerals. They are also convenient to eat raw, making for an easy and nutritious snack, but can also be used in cooking. As an added bonus, nuts and seeds are also a good source of folic acid.
Although not strictly nuts, peanuts are very popular and nutritious. Almonds are great to cook with, and pecans can also be used in a variety of dishes. However, although nuts are nutritious, they are also high in calories, but this makes them a great energy-providing snack to help us get through the day.
Folic Acid Rich Food #9: Avocado
Avocadoes have risen in popularity among healthy-living circles recently, and for good reason. Avocadoes are packed full of vitamins and minerals and are a great source of healthy fats. The rich, buttery texture of the avocado’s flesh also makes it a popular ingredient in a wide range of cuisines.
Avocadoes are also high in folic acid, and so the nutrient-rich food is often recommended for pregnant women. Although avocados are high in calories and potentially fattening, it is often not necessary to use a lot of avocado when cooking.
Folic Acid Rich Food #10: Leafy Greens
While greens are not usually a favorite food, there is no doubting their nutritional value. It is still recommended to have at least some greens in your diet even if you don’t like them. If you don’t eat greens, you could well fall ill as a result. They contain many important vitamins and minerals, including folic acid.
In addition to being nutritious, leafy greens are also low in calories, which is perfect for people who wish to lose weight. Regardless of whether or not you need to shed some pounds, they should be included in your diet on a daily basis.
