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Nutrition. 15 Foods High in Folate (Folic Acid) Folate, also known as vitamin B9, is found naturally in many foods. It may also be found in the form of folic acid in fortified foods. Legumes,...
Folic acid is a synthetic form of vitamin B9 that's often added to fortified foods and used in supplements. Learn about its benefits and sources, your risk of deficiency, and more.
In the U.S., foods like cereal, flour and bread are fortified with folic acid to prevent folate deficiency. For foods naturally high in folate, try adding the following to your diet: Edamame. Bananas.
A diet that includes foods high in folate can help you meet your recommended daily intake of folate, while folic acid supplements can help fill the gaps as needed.
Folate can be found in a variety of vegetables, especially dark, leafy greens, fruits, and more. Foods fortified with folate (folic acid) are more easily absorbed in the body.
As shown in this list, there are many high-folate foods across a wide range of food groups. Based on typical serving size, the very highest sources of folate are liver and legumes such as lentils and chickpeas.
Fortified foods provide an important source of folic acid. Folic acid is added to some staple foods to help people meet their daily needs. Foods fortified with folic acid include some flours, breads, pastas, rice, and breakfast cereals.
Which foods contain folic acid? Folate is found naturally in a wide variety of foods and is also present in foods fortified with folic acid. As it is a water-soluble vitamin (dissolves easily in water), it is lost from food during cooking. This can be reduced by steaming or microwaving vegetables instead of boiling and avoiding over-cooking.
50 Folic Acid Rich Foods: Ranked from Highest to Lowest. After crunching the numbers on thousands of foods in the USDA Food Database, we’ve ranked the top 50 folic acid rich foods from highest to lowest. Folic acid (folate) is also known as vitamin B9. It is an essential micronutrient we need to obtain through our diets.
These foods are easy to add into your current lineup. Chances are, you're already consuming some of these regularly. Consider adding these 20 folate-rich foods to your diet, and you'll be able to get your folate intake up in no time.