Foods High in Folic Acid

Folic Acid or Folate, as we know is a B vitamin extremely important for making new cells. Everyone needs folic acid in sufficient amounts. This B complex vitamin is highly important for women who are planning a pregnancy. High amounts of folic acid or folate before and during pregnancy can reduce the chances of neural tube defects or NTD (such as Spina Bifida), which occur because of a defect in the neurulation process. In addition, lack of folic acid in the body can be responsible for heart disease, cancer, obesity, macular degeneration, bone loss in Parkinson's disease, muscular fatigue, depression, schizophrenia and rheumatoid arthritis.

List of Foods Rich in Folic Acid

Vegetarian Foods High in Folic Acid:

  • Spinach
  • Parsley
  • Asparagus
  • Turnip greens
  • Mustard greens
  • Collard greens
  • Broccoli
  • Brussel sprouts
  • Avocado
  • Corn
  • Carrot
  • Beets
  • Tomato
  • Bell peppers
  • Oranges
  • Strawberries
  • Green peas
  • Lima beans
  • Nuts and Seeds (Sunflower seeds, Flaxseeds, Peanuts)
  • Lentils

Non-vegetarian Foods High in Folic Acid:

  • Liver
  • Kidney
  • Egg yolk

According to The Food and Nutrition Board of the US Academy of Sciences, Recommended Dietary Allowances for folic acid are- 400 micrograms for adult males & females (14 years or older), 600 micrograms for pregnant females, 500 micrograms for lactating females and 200 micrograms for the children ( 4 to 8 years). 

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Health Benefits of Folic Acid

Folic acid or folate is a B-complex vitamin known for many important health benefits. It is essential for red blood cell production thus helps to prevent anaemia. It is also important for preventing pregnancy defects. It is an extremely complicated vitamin with three primary components. These components are PABA (para aminobenzoic acid), glutamic acid, and pteridine. Interaction of folate or folic acid with human body is very complicated. A healthy body can only absorb fifty percent of folate from the available ingested food folate...

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