22 Foods High In Folic Acid You Need To Know About

Folic acid is a water-soluble vitamin that helps in the development of the embryo, fetus and infant in the first trimester. It also improves cognitive function and mood. Folic acid is a B vitamin that occurs naturally in foods like spinach, asparagus, mushrooms, wheat bran, citrus fruits and vegetables such as beets, broccoli and kale. This article will describe some healthy additions to your diet to increase folate intake.

What is Folic Acid?

Folic acid is a water-soluble vitamin that helps in the development of the embryo, fetus and infant in the first trimester. It also improves cognitive function and mood. Folic acid is a B vitamin that occurs naturally in foods like spinach, asparagus, mushrooms, wheat bran, citrus fruits and vegetables such as beets, broccoli and kale. This article will describe some healthy additions to your diet to increase folate intake.

Some foods high in folic acid are:

* Asparagus - 1.1 mg per cup

* Spinach - 0.35 mg per cup

* Wheat bran - 0.12 mg per 3/4 cup

* Beets - 1.6 mg per cooked medium beet

Foods High in Folic Acid

The following foods have high levels of folate.

1. Wheat bran

2. Kale

3. Spinach

4. Roasted almonds

5. Beets

6. Asparagus

7. Pinto beans

8. Baked beans and kidney beans 

9. Black-eyed peas 

10. Mushrooms 

11. Brown rice 

12. Oats and oatmeal 

13. Peas and split peas 

14. Orange juice and tangerine juice

Foods to Limit the Intake of

Folic acid can be obtained from dietary sources. This includes vegetables, cereals, and fruit. However, they are best obtained by having a balanced diet. Here are some foods to limit the intake of to increase folate intake: 

- Soy milk - Soy milk has a high amount of phytoestrogen which can lower folate levels in the body.

- Pregnant women should avoid alcohol - Alcohol is a known toxin that depletes folate levels in the body and increases the risk of birth defects and miscarriage.

- Fish with high mercury levels should be limited - Mercury is a metal toxin that can lead to decreased folate levels in the body.

Folic acid is an essential nutrient that can help women who are planning to get pregnant. It also helps people who don’t have enough folic acid in their diet, such as those with celiac disease, anaemia, or pernicious anaemia. But to get the most out of folic acid, consumers should try to limit the intake of foods that are high in naturally occurring folic acid and those that are high in synthetic folic acid.

The recommended daily intake of folic acid is 400 micrograms. Here are 22 high-folic-acid foods that can boost your intake:

- black beans

- broccoli

- brussels sprouts

- cantaloupe

- cauliflower

- chickpeas

- collard greens

- corn

- egg yolks

- fish

- grapefruit

- kale

- kiwi fruit

- lentils

- liver

- long green beans

- mangoes

- mushrooms

- oranges

- peas

- pineapple juice

- spinach