15 Natural Food Sources of Folic Acid


folic acid foodsFolic acid also known as Vitamin-B9 is an important vitamin that is necessary for the formation of immunity, participates in the metabolism, forms blood cells, participates in the synthesis of DNA, improves the functioning of the stomach. This vitamin (B9) is very important for pregnant women, it prevents the developmental defects. In addition, folic acid plays a role in the formation of the placenta.

Deficiency of vitamin B9/ Folic Acid is widespread as there are no clinical manifestations, the risk of strokes and heart attacks increases, immunity decreases.

People associate folic acid, with women’s health only which is not true. Men also need this substance, because vitamin B9 is required for effective performance of the reproductive function. Folic acid is important for sperm quality.

Recommended Intake of folic acid consumption as per WHO:

  • 0 to 12 months – 50 mcg;
  • 1 to 3 years – 70 mcg;
  • 4 to 6 years – 100 mkg;
  • 6 to 11 years – 150 mcg;
  • 11 years and older – 200 mcg;
  • Pregnant Women – An additional 100 mcg;
  • Nursing Mothers – An additional 50 mcg.

10 Foods High in Folic Acid:

1. Flaxseeds

Flaxseeds contain the famous omega-3 and several other important chemical compounds, including soluble fibers and folic acid. Remember, you can not cook in flaxseed oil. But it can and should be added to salads, sauces, stewed or steamed vegetables.
In 60 ml contains 110 mcg of folic acid

2. Beans


In beans are a lot of ballast substances, little fat, high protein content of high quality and a significant amount of folic acid. Add chickpeas, beans, lentils and peas to salads, soups and main dishes to replace a portion of meat products or meat completely.
100 g contains 230-370 μg of folic acid

3. Spinach

In the tender leafy green of spinach contains important vitamins, minerals, including iron, a lot of fiber and a fair dose of folic acid. Fresh greens can be added to salads, stewed vegetables, soups, pasta sauce, etc.
In 125 ml in a boiled form contains 140 mcg of folic acid.

4. Fortified Cereals

Fortified cereals are foods whose consumption allows to raise the proteins, vitamins, minerals and other nutrients vital for the proper functioning of the organism. It is estimated that most contain 100 to 400 mcg of folic acid per serving.

5. Asparagus

This low-calorie product is a wonderful source of iron and many other vitamins and minerals, and asparagus is rich in folic acid. Just five young asparagus stems on your plate are enough to provide about half the daily requirement for folic acid for an average person and a third for a woman during pregnancy or lactation.

In 125 ml of boiled form contains 130 mcg of folic acid.

6. BroccoliBroccoli

Broccoli, like other green vegetables, contains folic acid. In addition, it has a lot of ascorbic acid, vitamin K, antioxidants. Let broccoli become a traditional side dish in your menu. And do not ignore the stems, they are tasty and useful.

In 125 ml in the boiled form contains 90 mcg of folic acid.

7. Citrus Fruits

lemon water

Citrus fruits contain lots of folic acid, highlighting grapefruit, strawberries, oranges and raspberries. A normal size orange can provide 1/5 of the total needs of a day. Not only are natural fruits a source of folic acid, but also packaged juices contain high concentrations of this nutrient.

8. Wholemeal Wheat Products

Whole-wheat bread, pasta, and other products from whole wheat are conscientious suppliers of folic acid and remarkable sources of dietary fiber. It is important to properly cook pasta, almost not digesting them – achieving consistency al dente, in general.

In 125 ml of whole wheat pasta in boiled form contains 125 mcg of folic acid

9. Herbs

Rosemary, basil, thyme, cilantro and mint are dried herbs that contain the vitamins and minerals necessary for the proper functioning of the body. In the case of mint, each tablespoon contains 3% of folic acid that a person normally needs daily. It can be added to a lemonade, tea or salads offering freshness in the flavor.

10. Carrotshealth-benefits-of-carrots

Carrot is a vegetable that can be eaten both raw and cooked. It is included in many dishes that contain rice and vegetables, in salads or juices. One cup of raw carrot equals approximately 5% of the amount of folic acid the body needs in a day.


Papaya contains important nutrients among which folic acid stands out. This tropical fruit can provide the body with 58 micrograms of this type of vitamin B. It can be eaten in both natural and sweet or salty. It is considered that eating three slices of papaya every day, allows the body to reach all the necessary nutrients.

12. Beetroot

Beets contain large amounts of folic acid and antioxidants. Consuming a daily cup of beet, gives the body 34% of the total amount it requires daily.

13. Cauliflower

Cauliflower is a food that contains lots of vitamin C and folic acid. Every 55 micrograms of this food, the body gets 14% of what it really needs. There are many options to be able to consume this food, can be prepared as salads, garnishes or accompanying other foods with a high content of folic acid, and thus increase even higher levels of this important nutrient.

14. Tomato Juiceraw tomato benefits

Tomato is considered one of the main sources of nutrients for the organism. Consuming tomato is a varied way of giving the body the necessary requirements of folic acid. 20 cl of tomato juice (approximately 1 vab) incorporates 36 micrograms of vitamin B9 into the body, ie 9% of the daily total. It can be accompanied with tabasco sauce or other spices that allow it to modify its flavor and make it more tasty.

15. Avocadoavocado

Avocado is a very popular vegetable, mainly in Latin America, which is consumed mainly in salads or accompanying other vegetables. The consumption of one cup of this vegetable corresponds to 22% of the folic acid necessary daily.

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