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Mar 8, 2023 · Folate is a water-soluble vitamin that supports healthy cell division and fetal growth. Learn which foods are rich in folate, such as legumes, leafy greens, citrus fruits, and nuts, and how much you need per day.
May 13, 2024 · Learn how folate can lower blood pressure, prevent neural tube defects, reduce Alzheimer's risk and more. Find out which foods are high in folate and how to get enough of this B vitamin.
- Banana. Folate content: 1 medium, 24 micrograms, 6% DV. Who doesn't love a banana? It's one of the sweetest (and super portable!) fruits that make smoothies taste even creamier.
- Papaya. Folate content: 1/2 cup, raw cubed, 27 micrograms, 6.75% DV. This sweet, tropical fruit is sure to become a summer favorite once you learn about its many benefits.
- Peanuts. Folate content: (dry roasted) 1 ounce, 27 micrograms, 6.75 % DV. Even though they aren't technically a nut, peanuts (which are actually legumes!)
- Turnip Greens. Folate content: 1/2 cup, frozen, (boiled), 27 micrograms, 6.75% DV. Traditionally eaten in Southern cuisine, turnip greens are a flavorful green that you can incorporate when you get bored with the standard spinach or kale.
- Chickpeas. Chickpeas are a type of legume, also known as garbanzo beans. Similar to other members of the legume family, chickpeas are rich in protein, fiber, and various nutrients.
- Lentils. Lentils are one of the most protein-rich plant foods, and they’re also rich in a variety of vitamins and minerals, including folate. These small legumes are available in a variety of colors, from orange and red to black and brown.
- Black Beans. Black beans are dark, shiny legumes that provide substantial amounts of fiber, protein, and vitamins and minerals. In addition to being high in folate, black beans are also rich in minerals such as iron, magnesium, and manganese.
- Fava Beans (Broadbeans) Fava beans are also known as broad beans, and they offer good amounts of fiber and various micronutrients. Unlike most other beans, fava beans are usually sold in their immature (green) state, and they’re often used and sold as a vegetable.
May 15, 2024 · Learn how to get 400 mcg of folic acid daily from fortified foods, supplements, and folate-rich foods to prevent neural tube defects. Find out the difference between folic acid and folate, and how to check the labels for folic acid content.
Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods. It is also added to foods and sold as a supplement in the form of folic acid; this form is actually better absorbed than that from food sources—85% vs. 50%, respectively. Folate helps to form DNA and RNA and is involved in protein metabolism.
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Dec 12, 2023 · Folate is a vitamin involved in many biological processes essential to health. Learn which foods are highest in folate, such as lentils, beef liver, beets, asparagus, and citrus fruits.
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