“folic acid-rich foods
foods high in folic acid
folic acid diet
healthy folic acid foods”
Let’s be real. You need folic acid. Your body depends on it for energy, brain function, and red blood cell production.
But, it is also noticed that most people don’t get enough. No worries. You can fix this with food. If you are also someone who is going through a deficiency of folic acid then we are here to help.
Ready? Let’s share some of the best 15 foods that are folic acid rich foods and you can easily add them to your meals for enough nutrition.
1. Spinach
Do you want folic acid? Spinach has tons. You would be surprised to hear that only one cup of cooked spinach gives you 260 mcg. Plus, it’s packed with iron, fiber, and antioxidants.
So you should add this to your diet. You can toss it in smoothies, salads, or stir-fries.
2. Lentils
Lentils are next-level when it comes to folic acid. Just one cup delivers 180 mcg. And guess what? They boost digestion, energy, and heart health.
You can use lentils in many ways. It’s all up to your choice. You can add them to soups or curries.
3. Avocados
Who doesn’t love avocado? It’s a folic acid goldmine. One avocado has 90 mcg. Plus, it’s full of healthy fats and fiber.
The use of Avocados is very simple. Smash it on toast or blend it in smoothies. It’s all your choice!
4. Asparagus
This veggie is seriously underrated. Just four spears pack 85 mcg of folic acid. You can roast, grill, or steam them. Your body will thank you.
5. Chickpeas
Chickpeas are a folic acid powerhouse. You would be surprised to hear that a single cup gives you 280 mcg. Plus, they help with gut health and muscle recovery.
You can use them in hummus or toss them in salads. Moreover, you can also make pancakes of chickpeas.
6. Oranges
Think oranges are just about vitamin C? Nope. One orange gives you 55 mcg of folic acid. Plus, they boost immunity and skin health.
Eat them fresh or juice them. It’s important for you to know that raw eating is a good thing as it will also provide you with a good amount of fiber.
7. Broccoli
Broccoli is the real deal. One cup of cooked broccoli delivers over 100 mcg of folic acid. It also supports digestion and heart health.
Stir-fry, steam, or roast it. Whatever you like you can do it. It’s all your choice!
8. Beets
Want better circulation? Eat beets. One cup has 136 mcg of folic acid. Plus, they help with energy and stamina.
You can roast them or add them to salads. Just eat and see how they will do wonders for your body.
9. Brussels Sprouts
You might have ignored them before. Time to change that. Half a cup gives you 45 mcg of folic acid.
Brussels sprouts are best considered among all folic-acid foods. You can roast them for a crispy and delicious side.
10. Sunflower Seeds
A handful of these gives you 80 mcg of folic acid. Plus, they’re full of healthy fats and magnesium.
You can snack on them or sprinkle them over yogurt. It’s all need your choice.
11. Bananas
Bananas? Yes, please. One banana has 25 mcg of folic acid. Plus, it’s an easy grab-and-go snack. No prep is needed.
12. Fortified Cereals
Many cereals are loaded with folic acid. Keep in mind that some contain up to 400 mcg per serving.
All you need to do is to check labels and pick a whole-grain option.
13. Peanuts
Peanuts bring more than just crunch. You would be surprised to hear that a quarter cup has 88 mcg of folic acid. Bonus?
They’re full of protein and healthy fats. You can eat them raw or as peanut butter.
14. Eggs
Eggs do it all. One large egg has 22 mcg of folic acid. Plus, they support brain function and energy.
Scramble, fry, or boil them. There are billions of options with eggs. You can try out different recipes with this.
15. Papaya
Papaya is loaded with goodness. One cup has 115 mcg of folic acid. Plus, it helps with digestion and skin health.
Eat it fresh or blend it in a smoothie. It all depends on you!
Bottom Line
No excuses now. Your body needs folic acid every day. These foods make it easy. So, hurry up and start eating them now. It will all affect your health in many ways. Be quick!
