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Legumes, eggs, citrus fruits, and fortified grains are a few good sources of folate. Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in...
Looking to increase your daily folate intake? These folate-rich foods will help increase your folate intake naturally–without the use of extra supplements.
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.
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.
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.
High folate foods include beans, lentils, asparagus, spinach, broccoli, avocado, mangoes, lettuce, sweet corn, oranges, and whole wheat bread. The current daily value (% DV) for folate (Vitamin B9) is 400mcg.
Good sources of folate / folic acid are: Spinach, kale, Brussels sprouts, cabbage, broccoli. Beans and legumes (e.g. chickpeas, lentils, blackeye beans, kidney beans) Fortified foods (e.g. some brands of breakfast cereals – check the label) Nuts and seeds.
Beans. Peanuts. Sunflower seeds. Fresh fruits, fruit juices. Whole grains. Liver. Aquatic foods. Eggs. Fortified foods and supplements. Signs of Deficiency and Toxicity. Deficiency. A folate deficiency is rare because it is found in a wide range of foods. However, the following conditions may put people at increased risk: Alcoholism.
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.
Folic acid — the synthetic form of folate — is found in fortified cereals, enriched grains, and supplements. Asparagus, broccoli, spinach, and beef liver are some of the richest sources of dietary folate. Other high-folate foods include Brussels sprouts, eggs, legumes, and nuts.