Top 13 Foods High in Folate (Folic Acid) You Should Be Eating

Folate is a water-soluble vitamin B9 that may be found in various meals. The average adult needs 400 micrograms daily in order to maintain energy, muscle strength, and concentration, It’s also added to meals and offered as a supplement in the way of folic acid, which is probably better assimilated than the food-based version (85% vs 50%, respectively).

Folate, generally called vitamin B9, one of the eight vitamins, is a water-soluble vitamin with several physiological activities. Folic acid supplements are also available. The human body more easily absorbs natural Folate than folic acid, but you can obtain all the folates you require from your food.

Folate is involved in the formation of DNA and RNA and protein metabolism. It is essential to break down homocysteine, an amino acid that may be detrimental to the body if consumed in large amounts. Folate is also necessary to produce better and healthier red blood cells and is especially important during pregnancy and fetal development.

Top 13 Food Sources 

Natural Folate may be found in several foods, but folic acid, added to meals and supplements, is better absorbed. Folate is found in a great variety of natural food substances, including:


from leftsidepains

The fruits or seed of almost any plant in the Fabaceae family is known as a legume. Such as the following

  • Beans
  • Lentils
  • Peas

They are a good source of vitamins, Although the quantity of Folate in beans varies. One cup (177 grams) of cooked kidney beans, for example, contains 131 micrograms of Folate, or roughly 33% of the Recommended Daily Intake. Meanwhile, 358 micrograms of Folate are included in one cup (198 grams) of cooked lentils, which is 90% of the daily requirement.

Protein, fiber, antioxidants, and key minerals like potassium, iron, and magnesium are abundant in legumes. View Gallery..

Written by Greg M. Wilcox

With a background in medical research, I'm dedicated to unraveling the complexities of health and nutrition in a way that's easy to understand and implement. From debunking myths to sharing science-backed insights, my goal is to guide you on a journey towards optimal well-being.