8 Nutrient-Dense Foods High in Folate

Folic acid is a synthetic form of vitamin B9 found in supplements and fortified foods like breads, cereals, and some orange juices. Its natural form, folate, comes from fruits and leafy greens, and not getting enough of it can lead to fatigue, weakness, or anemia.

1. Asparagus

Asparagus has some of the highest folate levels. Asparagus contains 89 micrograms (mcg) of folate per four spears. This corresponds to 22% of the daily value for folate.

Asparagus is also rich in vitamin K and antioxidants like vitamin C.

2. Legumes

Legumes are a family of foods including beans, peas and lentils. Legumes are an excellent source of folate. Folate content will vary depending on the type of legume chosen. For example, cooked pinto beans contain 294 mcg of folate per 1-cup serving,

Legumes are also high in fiber and protein, making them a great option for reducing meat consumption.

3. Dark leafy vegetables

Dark leafy vegetables are an excellent source of folate. Some dark leafy vegetables that are particularly high in folate include:

• Spinach: 131 mcm per 1/2 cup serving (cooked)
• Romaine lettuce: 64 mcg per 1 cup serving (grated)
• Brussels sprouts: 78 mcg per 1/2 cup serving (cooked)

4. Beef liver

Beef liver is a cow organ. Beef liver contains 215 mcg of folate per 3-ounce serving. Beef liver also contains high amounts of iron, vitamin A and copper.

5. Broccoli

Broccoli is a cruciferous vegetable that provides 28 mcg of folate per half cup of raw broccoli and 84 mcg of folate per 1/2 cup serving of cooked broccoli. It is also an excellent source of fiber.

6. Bananas

Bananas are a type of fruit that contains an excellent amount of folate. A medium banana, for example, contains about 23.6 mcg of folate. Bananas are also a great way to get potassium.

7. Eggs

One large egg contains 35.7 mcg of folate. Although eggs are high in cholesterol, they contain many nutrients and are a great way to get extra protein.

8. Citrus

Citrus fruits, such as oranges or lemons, are another way to get the recommended daily amount of folate. A large orange, for example, contains 55 mcg of folate. They also provide vitamin C.

Health Benefits of Folate

Adequate levels of folate are associated with certain health benefits. Folate reduces the risk of the following:

• Cardiovascular disease
• Stroke
• Neural tube defects (congenital disabilities)
• Certain types of cancer (esophageal cancer)
• Depression
• Cognitive decline (further research needed)

Folic acid vs folate

Folic acids and/or folate, vitamin B9, are essential to your health. Vitamin B9 is one of the 13 essential vitamins in the body.

Vitamin B9 is needed by the body to synthesize deoxyribonucleic acid (DNA) and ribonucleic acid (RNA), the genetic makeup of all your cells. It can be consumed naturally in food (folate) or via supplementation (folic acid).