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12 foods rich in folic acid for health


Discover the 12 foods rich in folic acid for health.

There are many foods in our world, which provide us with essential elements for the body such as vitamins, minerals, amino acids, among many other components, with nutritional and healthy values.

In this sense, we explore those foods that have the component of folic acid, an element of great importance to strengthening our body and that is closer to our reach than you might think.

What is folic acid?

Folic acid is nothing more than a vitamin of group B, called “Vitamin B9” or “Folate”, it is important to know that it is a water-soluble component and that it is synthetic because folate is naturally obtained in vegetables.


Folic acid is important, as it helps in the breakdown and creation of new proteins, in addition to complementing ideal works with other components such as vitamin B12 or antioxidant elements such as vitamin C.

Note: A study highlights this incredible fact: “The metabolic interactions of folic acid with vitamin B12, and its common association with megaloblastic anemia have been a very important part of the history of both vitamins. ”

What are the foods that contain folic acid?

You will be impressed to know how many foods can offer you folic acid, many that are healthy and are present in many diets. In this sense, we present the main foods rich in folic acid:

1. Broccoli

A portion of food that not many tolerate, but it is very healthy, completely nutritious, and rich in folic acid and other important components, not to mention that it is accompanied in a variety of dishes.


Broccoli ( Brassica oleracea L.) is the most famous vegetable in the world, whose cooking improves the presence of vitamins and minerals, apart from the component folic acid that helps the system to fight anemia or its symptoms. It is one of the foods richest in vitamin B9.

Important: A study cites the following: “The recommended daily consumption of fruits and vegetables is 300 to 400 grams so, as a whole, the amount ingested from these foods is an important source of folic acid. ”

2. Spinach

Spinach (Spinacia oleracea L.) is a green leafy vegetable well known in the population, having a great nutritional value, possessing various vitamins, phytochemicals, and bioactive in its composition, being one of the foods rich in folic acid and very necessary in the diet.

Spinach has around 143 mg of folic acid in its composition of more than 100 grams, so the consumption of spinach is ideal for pregnant women or even for the prevention and control of cardiovascular diseases in general.


To highlight: An analysis summarizes the following: “Spinacia oleracea L. provides a large number of folates (folic acid), vitamin C and vitamin A and lower amounts of vitamin E, B6, and riboflavin. ”

3. Avocado

The avocado (Persea gratissima) is a very tasty fruit, tropical and in great demand, not to mention that it is more nutritious than is believed, in it has iron, potassium, and even phosphorus, among many other nutritional components.

You should know: On the subject of folic acid, avocado has around 54 mcg of its 100 specific grams, being another of the foods richest in folic acid.

This is highly recommended in the stages of pregnancy, because it has the property of preventing malformations in the fetus, complementing other functions of various vitamins.


4. Lentils

Lentil (Lens culinaris) is a legume well known worldwide. With a high nutritional value in its composition, where potassium, iron, and magnesium stand out, apart from starches and a lot of dietary fiber.

You should know: The folic acid in lentils complements the work of iron, mainly to deal with conditions such as anemia, protect the fetus during pregnancy and also strengthen the nervous system.

5. Chickpeas

Chickpea (Cicer arietinum) is a legume with an exquisite flavor, which has within its composition, a variety of important elements.

In this sense, chickpea contains elements such as vitamin E, vitamin B6, and calcium or potassium, in it is a great source of nutrition, especially in the daily amount recommended by specialists.


To highlight: The folate content in chickpeas brings various benefits, such as the improvement or strengthening of the neural tube between the baby and the mother, apart from complementing tasks related to proteins and the protection of cells.


6. Beef liver

Beef liver is incredibly nutritious as well, sometimes considered a superfood as it contains vitamin A, vitamin D, zinc, and even selenium, as long as it is consumed in small portions of the recommended daily amount.

You should know: Possessing vitamins of the B complex, it has the main property of being effective against pernicious anemia, which gave the Nobel Prize to three doctors during 1934, not to mention that folic acid from the liver helps the cell division of the fetus.

7. Sunflower seeds

Sunflower seeds are considered a great snack and supplement for various foods, this is due to their incredible flavor and of course to the nutritional compounds that are in them, such as micronutrients and carbohydrates.


Note: Sunflower seeds have approximately 227 mg of vitamin B9, which provides (in addition to the other elements) the advantage of mainly preventing cardiovascular diseases or disorders, apart from reducing triglycerides.

8. Almond

The almond is a dry fruit, well known among nutritionists, as it is a substitute for lactose (see almond milk), as well as being a great source of elements such as healthy fats, dietary fiber, and a variety of proteins.

In terms of folic acid, it has around 100 mg, being ideal to combat anemia together with iron, it can even help (together with vitamin A) to keep the immune system stable and with high defenses.

9. Peanut

The peanut ( Arachis hypogaea ) is a pod fruit highly appreciated in gastronomy, its appearance and pleasant taste make it one of the most consumed nuts, apart from having a very high nutritional value.


To highlight: It is an essential food for the maternal and child aspect since its folic acid helps a lot to the woman and the baby during the important stage of pregnancy, in addition to the transformation of proteins helps in growth and development of the fetus.

10. Brussels sprouts

They are also called Brussels cabbage, they are a great food that has mostly dietary fiber and vitamin K, apart from that they occupy a very high position in antioxidant value and it is believed that they can reduce the appearance of cancer cells.

The folate in Brussels sprouts helps a lot to recover energy (advantage of folic acid), through proteins, which is also a means of protection against anemia, this is especially in states of fatigue or general low nutrition.

11. Strawberry

The strawberry or Fragariais a very elegant food that is served in various dishes or can even be consumed alone, the truth is that it has many nutritional values, such as having flavonoids, fiber, and antioxidant components.


Note: With vitamin B9, supplemented by other compounds, improves the body’s antiviral defense, as well as reduces the onset of heart disease or premature aging of brain cells.

12. Lettuce

Finally, a food rich in folic acid is lettuce ( Lactuca sativa ), the most popular green leafy vegetable in many salad dishes, with a great flavor and that certainly provides essential nutritional elements for the body.

Along with folic acid, we find carbohydrates and fiber, which allow lettuce to combat conditions such as iron deficiency anemia, as well as promote adequate blood circulation and lower blood glucose.

Key Findings

Vitamin B9 or folic acid is a very important synthetic element for the body.


A large number of vegetables, nuts, and green leafy vegetables have this element, highlighting that the consumption of folic acid is important.

Folic acid complements other elements such as vitamins, antioxidants, or minerals.

The most famous folic acid foods are broccoli, spinach, and avocado.

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