15 Foods Rich In Folate + Why You Need It

Folate, or vitamin B9, is one of many essential vitamins. You may also be familiar with folic acid as a form of folate; folic acid is the synthetic version used for food fortification and supplements. Folate is important because it plays a role in DNA synthesis and repair. It encourages cell and tissue growth. In fact, these benefits barely scratch the surface and its effects are far reaching. That bring us to nine incredible health benefits of folate.

Foods with Folate

1. Dark Leafy Greens

It should come as no surprise that one of the planet’s healthiest foods is also one of the highest in folate.[3]Adding more spinach, collard greens, kale, turnip greens and romaine lettuce into your daily diet provides an immediate boost in folate. Just one large plate of these delicious leafy greens will fulfill nearly all of your daily folate needs.[4]

Source

Serving Size

Amount of Folate/Serving

DV %

Spinach

1 cup

263 mcg

65%

Collard Greens

1 cup

177 mcg

44%

Turnip Greens

1 cup

170 mcg

42%

Mustard Greens

1 cup

103 mcg

26%

Romaine Lettuce

1 cup

76 mcg

19%

2. Asparagus

Out of the entire vegetable kingdom, asparagus is one of the most nutrient dense foods with folate.[3]Eating just one cup of boiled asparagus provides 262 mcg of folic acid, which provides approximately 65% of your daily needs. Not only is asparagus delicious, but it’s also full of nutrients your body craves, including vitamin K, vitamin C, vitamin A, and manganese.[5]

3. Broccoli

Broccoli is one of the best detox foods you can eat, and it’s a great source of folate. Just one cup of broccoli provides approximately 26% of your daily folate needs,[6] not to mention a whole host of other important nutrients. I recommend enjoying organic broccoli raw or lightly steamed.

4. Citrus Fruits

Many fruits contain folate, and citrus fruits rank the highest. Oranges are an especially rich source of folate. One orange holds about 50 mcg, and a large glass of fresh-squeezed juice may contain even more. Other folate-rich fruits include papaya, grapefruit, grapes, banana, cantaloupe and strawberries. Here is a short list of fruits high in folate.[4]

Source

Serving Size

Amount of Folate/Serving

DV %

Papaya

1 Papaya

115 mcg

29%

Oranges

1 orange

40 mcg

10%

Grapefruit

1 Grapefruit

40 mcg

8%

Strawberries

1 cup

40 mcg

6.5%

Raspberries

1 cup

14 mcg

4%

5. Beans, Peas, and Lentils

Beans and peas that are especially high in folate include pinto beans, lima beans, green peas, black-eyed peas and kidney beans. A small bowl of any type of lentils provides most of your daily folate needs.[3] Here is a short list of beans with the most folate.[4]

Source

Serving Size

Amount of Folate/Serving

DV %

Lentils

1 cup

358 mcg

90%

Pinto Beans

1 cup

294 mcg

74%

Garbanzo Beans

1 cup

282 mcg

71%

Black Beans

1 cup

256 mcg

64%

Navy Beans

1 cup

254 mcg

64%

Kidney Beans

1 cup

229 mcg

57%

Lima Beans

1 cup

156 mcg

39%

Split Peas

1 cup

127 mcg

32%

Green Peas

1 cup

101 mcg

25%

Green Beans

1 cup

42 mcg

10%

6. Avocado

The avocado, also known as the butter pear, holds up to 110 mcg of folate per cup, which accounts for approximately 28% of your daily needs.[7] Not only are avocados one of the best foods with folate, but they’re an excellent source of fatty acids, vitamin K, and dietary fiber. Adding them to sandwiches or salads makes for an extra-healthy treat.

7. Okra

The world’s most slimy vegetable is also one of the most nutrient rich. Okra has the distinct ability to simultaneously offer vitamins and minerals while cleansing the entire digestive tract of toxic build-up. When it comes to folate, okra is a great source. Just a half cup of cooked okra will give you approximately 103 mcg of folate.[7]

8. Brussels Sprout

There is no denying that Brussels sprouts are one of the best foods for folate.[8] Eating one cup of boiled brussels sprouts will provide approximately 25% of your daily recommended amount. Brussels sprouts are also high in vitamin C, vitamin K, vitamin A, manganese, and potassium.

9. Seeds and Nuts

It doesn’t matter if it’s pumpkin, sesame, sunflower, or flax seeds, eating them raw, sprouted, or sprinkled onto a salad adds a healthy serving of folate. Sunflower seeds and flax seeds are especially high in folate; one cup offers up to 300 mcg.[8] Nuts are also high in folate,[9] especially peanuts and almonds.[8] Below is a short list of the best seeds and nuts for folate.

Source

Serving Size

Amount of Folate/Serving

DV %

Sunflower Seeds

¼ cup

82 mcg

21%

Peanuts

¼ cup

88 mcg

22%

Flax Seeds

2 tbsp

54 mcg

14%

Almonds

1 cup

54 mcg

12%

10. Cauliflower

This cruciferous vegetable is typically regarded as one of the best vitamin C foods, but it’s also a great source of folate.[8] Just one cup of cauliflower will give you approximately 55 mcg of folate, accounting for 14% of your recommended daily value. I recommend adding fresh cauliflower to a salad.

11. Beets

Beets are a great source of antioxidants, and they also provide detox support, making them one of the best liver cleanse foods on the planet. While that’s a great reason to add them to your diet, beets are also known as one of the best sources of folic acid. Eating one cup of beets will provide you with approximately 148 mcg of folate, accounting for 34% of your daily needs.[7]

12. Corn

Corn is a fun and popular vegetable that contains plenty of folate. Just one cup of cooked corn will provide you with approximately 34 mcg of folate, accounting for almost 9% of your daily needs. I recommend avoiding canned veggies and opting for fresh and organic.[10]

13. Celery

Celery is commonly regarded as a great food to help with kidney stones, but did you know it’s also a great source for folate? Just one cup of raw celery provides about 36 mcg of folate, accounting for about 9% of your daily needs.[11]

14. Carrots

Carrots are another extremely popular vegetable you probably have in your home right now. Just one cup of raw carrots will give you almost 5% of your daily recommended needs for folate.[12] Eat baby carrots as a snack or add them to your salads for a folate boost!

15. Squash

The nutritional benefits of squash are as vibrant as the vegetable’s brilliant colors.[13] And, if you make it right, it’s delicious. Whether it’s summer squash or winter squash, adding squash to your diet will give you a folate boost. Here is a breakdown of how much folate is found in squash.[13, 14]

Source

Serving Size

Amount of Folate/Serving

DV %

Winter squash

1 cup

41 mcg

21%

Summer squash

1 cup

33 mcg

8%

These are just a few of the foods with folate, are you aware of others? Tell me your thoughts in the comments below.

Folate Supplementation

Many foods contain folate, but if you still find yourself falling short of ideal intake, then supplementation may be a smart step for you. Folate (or folic acid) is available in multi-vitamins. I recommend IntraMax™, an all-in-one liquid vitamin supplement. IntraMax contains over 415 essential vitamins and minerals, including 200% of your daily recommended intake of folate.

References (14)

Kristof, Nicholas. "World’s Healthiest Food." The New York Times. The New York Times, 02 Jan. 2010. Web. 07 Mar. 2017.

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