There is a vitamin called Folate, a water-soluble vitamin, responsible for supporting the healthy division of cells. It also reduces the risk of a baby having congenital disabilities by promoting proper growth and development of the fetus, which is why pregnant mommies can benefit so much from folate-enriched foods. Folate is also found in fortified foods, and adults are recommended intake of up to 400 mcg every day to avoid folate-related deficiencies.
With that, here are 15 foods that are rich in folate.
If you’re not familiar with the term legumes, then you might know beans and peas, right? Those vegetables are considered legumes. There is no exact amount or measurement of folic acid or folate found in legumes. They vary in each type of bean or pea serving, but all legumes are a good source of folate.
A 177-gram or one cup of cooked kidney beans is already enough to satisfy the 33% of your RDI. This means that one cup of cooked kidney beans already has 131 mcg of folate. Cooked lentils also have a lot of folate in it. One cup has 358 mcg of folate, a whopping 90% of the RDI. Aside from folate, legumes can also provide you with protein, fiber, antioxidants, and many more.
NOTE: Legumes contain folate and other essential nutrients. It’s so concentrated that in one cup (198 grams) of cooked lentils, it contains 190% of the RDI. One cup with 177 grams of cooked kidney beans has an RDI 33%.
Asparagus is a great vegetable to eat since it has a lot of vitamins and minerals. It is very rich in folate, too. Half a cup of this vegetable can already fulfill 34% of folate RDI since it has 134 mcg of it. Being rich in antioxidants, asparagus can also help you with inflammation and bacteria. This can also fulfill 7% of your fiber needs in just one serving.
Aside from protein, selenium, riboflavin, and vitamin B12, eggs also contain folate. You can boost your intake of folate with just one large egg as it already contains 23.5 mcg which is 6% of RDI.
Prevent macular degeneration too by eating eggs as it contains two antioxidants named lutein and zeaxanthin. It reduces the risk of developing eye disorders.
4. Leafy Greens
Vegetables like kale and arugula are leafy greens low in calories yet packing a punch in fiber and vitamins and minerals. It richly contains vitamins K, A, and folate too.
A 30-gram cup of raw spinach has 15% RDI or 58.2 mcg of folate. Eating more of these veggies can also lower the risk of cancer and will reduce body inflammation.
Besides adding color to your dishes, beets also contain essential nutrients like manganese, potassium, vitamin C, and of course folate.
A cup or 136 grams of raw beets can provide 37% of your RDI with 148 mcg of folate. Beets are also high in nitrates, a plant compound that gives a lot of health benefits too. Beetroot juice was shown to lower a person’s systolic blood pressure temporarily.
6. Citrus Fruits
If you’re hungry, just snack on some citrus fruits like grapefruit to quench your hunger and also solve your folate problems. A large orange already contains 14% of your folate RDI as it has 55 mcg.
Since they are also rich in vitamin C, your immune system can also be boosted as vitamin c boosts immunity. There are also studies which showed that people who eat citrus fruits regularly have lower risks of stomach, breast, and pancreatic cancer.
7. Brussels Sprouts
Related to vegetables like kale and broccoli, Brussel sprouts are rich in various vitamins and minerals, especially in folate. A half cup of 78-gram cooked Brussel sprouts already contain 12% of your RDI or has 47 mcg of folate. It is a good source of kaempferol and antioxidants that can reduce inflammation and prevent cellular damage.
Broccoli is high in manganese, vitamins C, K, and A, and folate. One cup of raw broccoli weighing 91 grams is 14% of your RDI for folate. But when cooked, you can cut those in half and have half a cup of broccoli weighing 78 grams. The RDI for that will increase to 21% and 84 mcg of folate.
Broccoli contains sulforaphane, which has anti-cancer properties.
9. Nuts and Seeds
Consider increasing your intake of nuts and seeds as they are rich in fiber, vitamins and minerals, and folate. However, the amount of folate differs from the types of nuts and seeds. For walnuts, one ounce or 28 grams has 28 mcg of folate or 7% of the RDI. The same amount of flaxseeds has 24 mcg of folate or 6% of your RDI for folate.
10. Beef Liver
One of the best sources of folate is beef liver. It has 3 ounces or 85 grams of the cooked beef liver which is 212 mcg of folate or around 54% of the RDI.
This food can also help you reach your RDI for vitamin A, B12, and copper. It is also high in protein, which is essential for an increase in enzymes, hormones, and tissue repairs, with 85 grams per serving.
11. Wheat Germ
Since it’s the embryo of a wheat kernel, this is often removed when milled. However, it has high amounts of vitamins, minerals, and antioxidants.
One ounce or 28 grams of wheat germ already has 20% of the RDI for folate or 78.7 mcg. It can also fulfill your daily fiber needs as it can provide up to 16% of the RDI for fiber with the same serving.
Note: Fiber can promote regular bowel movement and regulate your blood sugar levels too.
Found in tropical countries like Mexico and Central America, Papaya is not only full of flavor but also rich in nutrients like vitamin C, carotenoids, and folate. A serving of this is 140 grams and consists of 13% of your RDI for folate at 53 mcg.
Banana is considered as a nutritional powerhouse due to it being high in many nutrients like potassium, vitamin B6 and folate.
Since a medium serving of it already supplies 6% of the RDI for folate or 23.6 mcg, it’s best paired with other folate-rich foods. Eat it as a snack with some peanut butter for a boost in energy.
Extremely popular these days for its MUFAs or monounsaturated fats (the good kind of fats), avocados are not only tasty but also packed in many nutrients like folate, potassium, and vitamins K and C and as mentioned, MUFAs. MUFAs are good for the heart.
One-half serving of a raw avocado has 21% of your folate need for the day. That is 82 mcg of folate.
15. Fortified Grains
There are many kinds of grains; some examples are bread and rice. Most often, they are fortified to boost the folate content in them. This is a usual practice and a good thing at that since it increases the nutrient within. Fortified grains even has a higher amount of folate compared to natural veggies or fruits.
A study found how folate in foods like fruits and vegetables are only 78% bioavailable compared to folate or folic acid fortified foods. However, there is also research that says breaking down the folic acid in fortified foods is more difficult. People can end up in having unmetabolized or unused folic acid.
To fix this, make sure to balance your consumption of fortified and natural foods. The folate amount depends on the product, but generally, one cup or 140 grams of cooked spaghetti can provide you 26% of the RDI or 102 mcg of folate.
The Bottom Line
To maximize folate intake especially for pregnant mommies, eat a mixture of fortified foods containing folate and healthy foods like fruits and vegetables. Fruits and veggies are very healthy. They also contain your RDI for folate and other nutrients.DISCLAIMER (IMPORTANT): This information (including all text, images, audio, or other formats on FamilyHype.com) is not intended to be a substitute for informed professional advice, diagnosis, endorsement or treatment. You should not take any action or avoid taking action without consulting a qualified professional. Always seek the advice of your physician or other qualified health provider with any questions about medical conditions. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here a FamilyHype.com.