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.

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