Fruits with folate include citrus, melons, berries, kiwis and more. Here are pictures of fruits with folate and a description of the nutrient. Folate is vital for cell growth and is found in many foods. It is important for pregnant women to get because it can decrease birth defects in babies. See if you know which foods have folate by clicking on the name of the fruit or vegetable below.
10 Foods Filled With Folate (And Why That’s a Great Thing)
It’s likely that you are aware of folate, a vitamin that is crucial for the production of red blood cells, if you are pregnant or trying to get pregnant. However, consuming a diet high in folate has a number of additional advantages and can improve general health and wellbeing.
According to nutritionist Lisa Richards, CNC, “Folate is an essential nutrient that is involved in DNA synthesis and cell health. Lack of sufficient folate in the body causes homocysteine, an amino acid, to grow, which can increase the risk of heart disease “She clarifies. “From aging skin to chronic disease, folate can help minimize the signs and symptoms of cellular health.”
Folate, also called vitamin B9, can be found in fruits, vegetables, and legumes.
The synthetic version of vitamin B9 found in supplements and fortified foods, folic acid, is less bioavailable than folate, claims celebrity chef and nutritionist Serena Poon, CN, CHC, CHN. Poon cites research from the National Institutes of Health that shows it’s much harder for your body to convert folic acid into an active form of vitamin B9 than if you eat foods high in folate. So, even while doctors may advise some groups to take folic acid supplements, the best method to acquire your B9 is through consuming foods high in the source (more on that later). As Poon says, “unless you are in a sensitive group and your healthcare provider recommends a folic acid supplement, eating a diet that is rich in folate is favored to folic acid.” In order to maintain the nutrients in folate-rich foods, it is better to eat them fresh or cooked. ” Boiling vegetables high in folate can considerably reduce their folate content by up to 49% “argues Poon. “Instead, choose steaming or raw vegetables. During the canning procedure, folate might also be lost. Consume these foods as naturally as you can.”
To ensure their daily folate consumption, some groups, such as pregnant women, need take folic acid supplements.
For pregnant women, the NIH provides folate recommendations to help prevent birth abnormalities including spina bifida and promote healthy fetal development. In addition, “those with celiac or IBD can have trouble absorbing enough folate,” said Poon. According to her, those who have the genetic disorder known as MTHFR polymorphism struggle to convert folate into its active form and may require supplemental 5-methyl-THF, an active form of folic acid. Poon adds that because alcohol interferes with the absorption of folate, “those with alcohol issues are at risk for folate deficits.”
Richards states that those who consume mostly plant-based foods may not get enough folate because they consume little or no animal products. Yet, she asserts “Getting enough folate with a plant-based diet is simple. Simply put, people need to be aware of it.”
Ensure that your cupboard is stocked with the following items suggested by our experts to benefit from a diet high in folate. Here are 10 foods that are rich in folate.
According to Poon, a cup of raw spinach has around 15% of the daily required consumption of folate and is also a good source of calcium, vitamin C, and vitamin K. Spinach is readily available and creates a fantastic salad foundation, she continues.
Consuming leafy, dark greens is good for getting enough folate. In addition to spinach, Richards advises including kale and collard greens in your diet. This group of foods is another one that is nutrient-rich, she explains, particularly in terms of folate and vitamin K.
Beans are a crucial nutritional staple because they include plant-based protein. Richards claims, “In addition to being rich in folate, beans are also a good source of other vital nutrients. Regular bean consumption ensures that you are getting enough fiber, folate, protein, magnesium, and iron. I advise plant-based dieters to consume one cup every day. Beans, peas, and lentils are examples of legumes.”
As stated by Poon, “Black-eyed peas that have been cooked provide around 26% of the daily required amount of folate. They are also a great source of protein, fiber, and vitamins A and K, calcium, manganese, and other minerals.”
Considering broccoli’s nutritional value, Poon suggests it. According to her, one cup of raw broccoli provides 14% of the daily necessary folate intake in addition to fiber, vitamins C and K, and folate. Raw broccoli is a fantastic mid-afternoon snack or side dish.
Richards claims, “Although broccoli is well known for its high fiber content, it is also a fantastic source of folate.
Fascinatingly, the amount of folate increases as food is cooked.
About 15% of the Daily Value (DV) of folate is present in a cup of raw broccoli, while about 20% of the DV is present in a cup of cooked broccoli.”
A tasty side dish is Brussels sprouts that have been lightly sautéed in coconut oil. Additionally, they are nutrient-rich. According to Poon, a half cup of Brussels sprouts has around 12% of the daily necessary amount of folate and is also a “excellent source of fiber, vitamins C and K, and other nutrients.”
Asparagus is suggested by Poon and can be grilled, simply sautéed, or steamed. According to Poon, “one half cup of cooked asparagus offers approximately 34% of your daily required folate.” “It has a distinctive flavor that livens up many recipes and is packed with beneficial elements including thiamin and vitamins A and K. Additionally, asparagus is a fantastic fiber source.”
Richards adds that asparagus has anti-inflammatory properties and is high in antioxidants, making it good for digestion and overall health.
Avocado is another superfood rich in folate. According to Poon, a half of an avocado contains 15% of the daily required amount of folate. Avocados are a great source of healthy fats and taste amazing on toast, in smoothies, or by themselves.
Green peas are surprisingly vitamin-rich for such a simple and pleasant vegetable. According to Poon, a half cup of peas contains 13% of the daily required amount of folate. She adds, “Green peas are typically popular and readily available. They also include a variety of beneficial elements, including manganese, vitamin B6, vitamin K, and thiamin, to mention a few “Poon explains.
One half cup of these beans delivers about 30% of the daily required folate consumption, according to Poon. Kidney beans are also “rich in extra minerals such as potassium, thiamin, vitamin K, manganese, and magnesium,” she adds.
It’s important to truly appreciate the meals that are high in folate because you want to make sure you consume them frequently. According to Poon, “one medium banana offers around 6% of your daily necessary folate intake.” Although they are not the food that contains the most folate, I prefer them because they are popular and often simple to find.
Papaya is another tasty fruit you should include in your diet if you want to enhance your folate consumption. According to Poon, a half cup of chopped papaya supplies around 7% of the daily required folate consumption. Additionally, papaya has digestive-supporting enzymes, according to her.
Top Folate Foods for Pregnancy
Any good pregnancy diet should include foods high in folic acid, so make sure to include these vegetables, fortified grains, and a prenatal supplement in your menu.
The B vitamin folate, or folic acid in its synthetic version, has many advantages for a woman who is not pregnant. It aids in the prevention of major abnormalities of the brain and spinal cord known as neural tube defects (NTD). Before becoming pregnant, eating a healthy diet rich in folate-rich foods is one of the best things you can do to ensure a healthy baby, advises Bethany Thayer, M.S., R.D., director of wellness programs and strategies at Henry Ford Hospital in Detroit and spokesman for the American Dietetic Association. According to studies, up to 70% of NTDs may be avoided if all women took the appropriate dose of folic acid before and during the first trimester of pregnancy. The best method to ensure you are getting enough folate is to combine a multivitamin containing 400 micrograms of folic acid with a diet high in folic-acid-rich foods like the ones listed below.
Cereals Fortified with Folate
It isn’t just for children. Each serving of the majority of fortified cereals has a stunning 100 to 400 mcg of folic acid, or one and a half to six milligrams. Because you’re probably eating more than one serving of cereal at a time (say that 10 times fast! ), Thayer advises looking for at least 35% of the daily value for folic acid on the nutrition label to ensure you’re getting the maximum amount. Thayer advises looking for foods with less than 10 grams of sugar and at least 3 grams of fiber. Have a bowl of it with low-fat milk in the morning, add some to your yogurt, or keep some in a snack-size plastic bag in your desk drawer or car’s glove box so you can munch on it all day.
Each half-cup portion of these powerful legumes contains 180 mcg of folate. They are a fantastic meat substitute since they are low in fat, high in protein and fiber, and packed with nutrients. In order to remove any dirt, dust, or debris, place the dry items you purchased from the health food store into a strainer. Serve them over rice or add them to soups or stews after boiling them for 15 to 20 minutes with spices (try turmeric or ginger). If you don’t have time to boil them, simply open the can before eating to get rid of about 30% of the salt.
When cooked, this dark leafy green provides about 100 mcg of folate per half cup. It is rich in phytochemicals like lutein and beta carotene, which defend against a variety of cancers. Lay chopped frozen spinach on top of a potato after sautéing it with some garlic, or incorporate it into an omelet made with egg whites.
This cruciferous veggie is unquestionably a superfood. In addition to having significant anti-cancer antioxidant properties, it also possesses soluble and insoluble fiber that aids in digestion. Additionally, each cooked meal of half a cup contains 50 mcg of folate. Add tiny, steamed florets to homemade pizza or shred it into a broccoli slaw.
Great Northern Beans
This variety of white navy bean is low in saturated fat and high in fiber and protein. Your risk of heart disease, type 2 diabetes, high blood pressure, and some malignancies may be decreased. A half cup of beans includes 90 mcg of folate and are a great source of important nutrients including calcium and potassium. Purchase the low-sodium canned variety, rinse them in cold water, and then drain them—this can help reduce any gas you may experience after eating them by washing some of the sodium away. Beans do well in stir-fries, as well as in soups, stews, and chili.
These spears, which are high in folic acid, have little calories, no fat, no cholesterol, and are a great source of potassium and fiber. The amount of folate in four stalks of boiling asparagus is 85 mcg. To ensure that your spears cook evenly, look for solid, fresh spears with closed, compact tips. The vegetable is more delicate when the spears are wider in diameter. Trim the stem ends just a little, then boil the stems for five to eight minutes.
Any expecting mother requires a lot of energy, and pasta is a carbohydrate that provides glucose, your body’s primary source of food. Choose whole-wheat pasta because it digests more gradually, gives out a slow, continuous stream of energy, and has more fiber than white pasta. 100 mcg of folic acid are present in one cup of cooked pasta.
A quarter of a medium cantaloupe, which contains 25 mcg of folate, is high in vitamins A and C and is a great source of this wonderfully sweet fruit. To determine whether a melon is ripe, tap it with the palm of your hand, listen for a hollow sound, and check for any bruises or unusually soft areas. If the rind is green, the fruit is not ripe; if it is yellow or cream, the fruit is. Sniff it; it should smell slightly sweet but not overly so. A strong aroma indicates that the fruit is overripe.
Healthy Foods That Are High In Folate
Quick Health Scoop
- Folate is part of the B vitamin family and found naturally in foods, while folic acid is the synthetic form of folate used in supplements and fortified foods
- Foods high in folate include beans, peas, and lentils
- Other natural sources of folate include leafy green vegetables, seeds, and citrus fruits
- Foods that contain folic acid include fortified cereals, breads, and rice
Folate plays a crucial part in the healthy development of the baby’s neurological system, earning the moniker “the pregnant vitamin.” To help lower the risk of severe birth defects of the developing baby’s spine and brain, it is especially crucial for women of childbearing age, including those who are pregnant and breastfeeding, to take a daily dose of 400 mcg of folic acid. This is in addition to eating a healthy diet rich in foods that contain folate.
Although folate is often referred to as “the pregnancy vitamin,” this water-soluble B-complex vitamin also has numerous other health advantages for kids, adults, and pregnant women. (Your daily requirement for folate is based on your age, stage of life, and gender.) Folate, also known as vitamin B9, supports the health of the nervous system, transforms food into cellular energy, produces DNA, aids in the formation of new, healthy cells, and aids in the production of red blood cells.
Foods high in folate, foods high in folic acid, and folic acid in dietary supplements are all good sources of vitamin B9. What’s the distinction? Understanding the differences between folic acid and folate is useful. Although we consume folate naturally in our food, nutritional supplements and fortified meals use folic acid, a synthetic form of the vitamin. Additionally, the body has a harder time absorbing, metabolizing, and digesting folate. Contrarily, folic acid is utilized to strengthen foods since it is simpler for the body to digest, absorb, and metabolize.
A crucial water-soluble vitamin, folate is transported to the body’s tissues after dissolving in water. The body doesn’t keep folate well, so any extra that is consumed passes through the urine. As a result, to restore the body’s depleted supply, folate must be eaten every day through your diet or nutritional supplements.
You could wish to update your diet at this point to include more foods high in folate. What are the ideal folate sources, though? Read on!
Foods High in Folate
What foods have the most folate and how can you effectively incorporate them into a balanced diet and lifestyle? As always, consuming a range of nutrient-dense meals is the greatest method to obtain essential vitamins and minerals.
Do you know which foods contain a lot of folate? Legumes are your ideal option, particularly particular beans, peas, and lentils. Take a look at this top 10 list of foods that contain the most folate per cup:
- Mung beans: 1294 mcg
- Adzuki beans: 1225 mcg
- Garbanzo beans (chickpeas): 1194 mcg
- Black-eye peas: 1057 mcg
- Pinto beans: 1013 mcg
- Pink beans: 972 mcg
- Pigeon peas: 935 mcg
- Lentils: 920 mcg
- Great northern beans: 882 mcg
- Black beans: 861 mcg
However, what if you’re not a fan of beans or peas? No need to worry—you have lots of other choices!
Other Vitamin B9 Foods
Following is a list of foods high in folate that you should consume in your diet, including seeds, nuts, vegetables (such as asparagus, Brussels sprouts, and dark leafy greens), fruits (particularly oranges) and their juices, and vegetables.
This useful table lists both naturally high-folate foods and those that have been fortified with folic acid. Additionally, it displays how much of this vitamin is present in each food to assist you in choosing wholesome foods.