8 Foods That Are Rich in Folic Acid

Folic Acid

Are you getting enough folic acid? Folate or folic acid is a B vitamin group that your body uses to create healthy new red blood cells. Folate is naturally, while folic acid is the synthetic form of this vitamin group.

What does folic acid do in the body? Your body requires folate to make new cells and other genetic material. One more thing, it helps prevent anemia.

Do you need folate or folic acid when pregnant? Yes, of course, a woman needs to consume enough folic acid before becoming pregnant and during pregnancy to prevent neural tube defects and miscarriage.

Because of the highly positive role of folate in support of our health, the Centers for Disease Control and Prevention recommended that you get at least 400 mcg of folate per day. However, folic acid can be found in natural foods and also fortified foods. According to the Dietitians of Canada, you should make sure to eat folate rich foods every day.

We at Mayor Boss have gone through dozens of scientific reports about foods that are high in folic acid or folate, and now we are ready to share with you.

What foods contain folic acid?

1. Eggs

Do eggs contain folate? The answer is yes. First, don’t be surprised. Eggs have a pretty awesome nutrient profile — just one giant egg can give you 12.5% of the Reference Daily Intake (RDI). So having a perfect breakfast with eggs on your menu will probably offer you health nutrients.

2. Lentils, Beans

Properly prepared lentils or kidney beans can provide excellent sources of folate, plus the fact that you can get all the many different nutrients such as protein, dietary, fiber, calcium, phosphorus, etc. According to reports by the Self nutrition data, A cup of boiled lentils contains 358 mcg of folate, which is 90% of the reference daily intake (RDI) while a cup of cooked Kidney beans includes 230 mcg of folate, which is 58% of the reference daily intake (RDI).

3. Fortified Cereals

You will still absorb folate when you fortified cereals. Several kinds of cereal have 100 percent of your reference daily intake (RDI) of folic acid in just a serving. Plus, they are a great source of vitamin D. Therefore, the NIH recommends you checking the label to make sure you’re eating fortified cereals with the right amounts of folate.

4. Spinach

Does spinach have folic acid? Spinach is excellent naturally good sources of folic acid, and they, really, really good for nourishing your body. One cup of spinach can supply you 58.2 mcg of folate, which is like 15% of the reference daily intake (RDI). Read about other health benefits of spinach.

5. Bananas

Do bananas have folic acid? Folate is present naturally in bananas. One large banana has 27.2 mcg of folic acid, of the RDI not only that bananas are high potassium, Vitamin C, B6, and manganese as well. It’s an excellent satisfying midday snack.

6. Chicken liver

Does chicken liver contain folic acid? Cooked Chicken livers are high in folic acid, 100 grams of a cooked Chicken liver contains about 578 mcg of folate or around 144% of the RDI. Another vital thing to note about chicken livers is that they are high in protein, vitamin A, and iron.

7. Asparagus

Asparagus is a tasty vegetable that is actually really good for you. It can provide you folate also. 1/2 cup of cooked asparagus can offer you to about 134 mcg, which is 34 percent of your recommended daily allowance.

8. Okra

When we talk about superfoods, okra are rich in folate. Besides, It is a good source of many minerals, vitamins, and fiber. 1/2 cup of cooked okra contains 134 mcg of folate or about 34% of the RDI. Here are more reasons to eat okra everyday.