Foods High in Folic Acid

Folic acid is a synthetic, water-soluble vitamin that obtained through dietary intake.

Folate acid is found in various plant-based foods including beetroot, lentils, oranges, avocados, cauliflower, etc.

A synthetic form of folic acid is useful in helping the body produce and maintain new cells.

One of the most common uses of folic acid is for pregnant women that may help to prevent pregnancy-related complications, including preeclampsia.

Here's my list of 9:- 

1. Avocados


If you simply want to add almost in any recipe, avocado is specifically for you. 

One half large avocado contains 59 mcg of folate acid and this makes it a smart choice.

Moreover, people who eat avocado regularly have likely half-chances of having metabolic syndrome.

Plus, avocado may help to increase the antioxidant absorption of other plant foods that you are eating. This makes it an excellent fruit to add to your diet.

2. Lentils

Lentils are often overlooked as getting a wide range of nutrients inexpensively.

Believe it or not, lentils are capable of boasting 180 mcg of folate acid in every half-cup serving. 

Lentils are a good source of polyphenols (health-beneficial phytochemicals) which may promote strong antioxidant, anti-inflammatory, and cancer-cell inhibiting effects.

3. Oranges 

Oranges are one of the most healthy fruits in the world.

Oranges are a healthy source of fiber, Vitamin C, potassium, and carbs which are beneficial for digestive health.

Unlike citrus fruits, oranges are also rich in folate acid with 50 mcg in just one orange. 

Anemia, a disease that is responsible for decreasing the ability to carry oxygen and caused an iron deficiency in our body.

Plus, oranges are an excellent source of organic acids, such as citric acid and 
vitamin C. These organic acids protect against anemia by increasing iron efficiency.

4. Beetroot

Beetroots are also known as beets and are popular root vegetable used in many dishes around the world.

Beets are incredibly rich in essential nutrients, minerals, vitamins, and plant compounds.

Plus, Beets are the good source of folate acid, with 100 grams of raw beets contains about 109 mcg of folate acid.

Several studies suggest that drinking beetroot juice improved oxygen use which is often used by athletes before 2–3 hours to training or competition.

5. Cauliflower

Cauliflower is an excellent source of many nutrients, vitamins, and incredibly easy to add in your diet.

Cauliflower is another veggie that is a great source of folate, in just one cup of cauliflower contains 55 mcg of folate acid.

Cauliflower is a great source of antioxidants, which is well-known for its anti-inflammatory properties and protection against several chronic diseases.

6. Eggs

Eggs are considered as "superfoods" and loaded with essential nutrients including folic acid to improve your overall health.

Adding eggs to your diet is a great way to boost folic intake, with one large egg yolks contains 22 mcg of folate.

Eggs are enriched with omega-3 fatty acids and they are known to lower blood levels of triglycerides, which is considered harmful for heart disease.

7. Beef liver

Eating beef liver gives you lots of folates as well as vitamin B12 and copper. 

A cooked beef liver contains 212 mcg of folate acid within just 85 grams of serving (equivalent to 3-ounces).

Plus, Beef liver is an excellent source of high-quality protein which may be shown several health benefits including has increase metabolic rate, help build muscle, and reduce appetite.