7 Food Items Which Are Rich in Folic Acid: Need to Be Included in Your Daily Diet


Maintaining a healthy diet these days is really difficult for an individual as the world seems to run every time and doesn’t stop for a second. That’s why meeting the daily requirement of essential nutrients and minerals has become important in order for keeping up with working life. And for that to happen, folic acid is considered as one of the necessary vitamins which are found in a variety of foods.

Folic acid is also known as folate plays an important role in protein metabolism and is mostly required for rapid growth, such as during pregnancy. Here are the top 7 folic acid-rich foods that are highly beneficial for all ages:

  1. Beetroot

Being a great source of folate, beets are also rich in essential nutrients which adds up to the certain requirement of the body on daily basis. A single cup of raw beets approximately contains 150 micrograms (mcg) of folate or about 37% of the daily requirement.

  1. Leafy greens

Green vegetables are essential needs for a healthy body. Green leafy vegetables like asparagus, spinach, soy, and romaine lettuce add the amount of folic acid to your diet.

Eating these green leafy vegetables daily will help you in fulfilling your folic acid requirement.

  1. Nuts and seeds

Your body is always in need of vitamins and minerals, a good amount of protein, and fiber. Their job is to help you in meeting the daily requirement of folic acid.

It is natural that the amount of folate found in different nuts and seeds will always be different like 28 grams of walnuts contains around 28 mcg of folate, whereas the same serving of flax seeds will contain 24 mcg of folate.

  1. Eggs

Eggs are mostly known to provide protein but many people do not know that eggs help in boosting the intake of several nutrients, including folate.

Approximately, a single egg can give 22 mcg of folate or just 6% of the daily value (DV).

Eating two eggs a day will be sufficient to meet the folate requirements of the body.

  1. Citrus fruits

There are many citrus fruits like orange, lime, lemons, and grapefruit which are also a great folic acid. An orange can contain 55 mcg of folate or about 14% of the daily value.

Benefits of Kiwi and Pineapple For Health That You Need To Know

  1. Beans and peas

There is a variety of beans and peas including black-eyed peas, green peas, pinto beans, lima peas, and kidney beans are considered rich in folic acid.

To fulfill the daily requirement of folic acid, you only need a small bowl of lentil.

  1. Bananas

Apart from being rich in iron, bananas also contribute to folic acid too. Consuming two bananas daily can fulfill the requirement of folic acid to develop a healthy body. That’s why bananas are also called a nutritional powerhouse.

Also Read- Sweet Potatoes Help to Lose Weight Easily, Know More About It

Related articles

Know The Difference Between RT-PCR Test & RAT Test

After the COVID-19 outbreak, one challenge the entire world has faced is the mayhem about the tests of...

6 Drinks to Maintain Your Weight Loss Plan.

Tea   The tea has two components caffeine and a compound called epigallocatechin gallate, which is shown to work wonders...

10 Foods That Are Good For Your Liver

The liver is a powerhouse of an organ and is a cone-shaped organ that lies above the abdominal...

Healthy Habits: Habits You Need To Change After Having a Heart Attack

A heart attack is very common and with the constant degrading lifestyle of today's individual which is burdened...

Here’s What Drinking Beer Everyday Will do to Your Body

Beer is reportedly the most popular choice of beverage, drinking beer everyday is kind of a thing in...

8 Best Budget Cafes in Delhi NCR to Visit in 2023

If you are looking for a budget-friendly cafe in the NCR, then you are in luck. There are...

Reduce Your Food Cravings By Using These Simple Steps

Food cravings are a desire for a specific foods that has to be fulfilled to satisfy one’s belly....

Everything You Need To Know About The Atmanirbhar Swasth Bharat Yojana

Prime Minister Atmanirbhar Swasth Bharat Yojana to be launched in Varanasi on Monday. How will this affect the...