21 foods rich in folic acid

Discover the 21 foods rich in folic acid.

Foods rich in folic acid, or vitamin B9, such as spinach, beans, brewer’s yeast, and asparagus should be part of a balanced diet, as this vitamin, in addition to participating in the formation of body cells, strengthens the immune system, protecting against disease and helping to maintain the health of the arteries and the brain.

Folic acid deficiency can cause some health problems, such as stroke, anemia, heart attack, Alzheimer’s disease, and some cancers.

In addition, the low intake of the vitamin by those who want to get pregnant and by pregnant women can cause serious illness in the baby.

Understand better about what the lack of folic acid in the body can cause.

In the case of pregnancy, in addition to foods that are a source of folic acid, the obstetrician usually also recommends vitamin B9 supplementation during pregnancy to meet the needs of the mother and baby.

Understand more about the importance of folic acid during pregnancy.

The list below shows the amount of folic acid for each 100g of food:

Foods rich in folic acid

Brewer’s yeast

683 mcg

cooked okra

88 mcg

cooked black beans

444 mcg 

cooked spinach

146 mcg

cooked green soy

111 mcg 

cooked noodles

84 mcg

Unsalted roasted peanuts

66 mcg

raw beetroot

110 mcg

Grilled beef liver

253 mcg

grilled chicken liver

560 mcg

Nuts

66 mcg

Hazelnut

73 mcg

Brussels sprouts cooked

110 mcg

asparagus

149 mcg

Cashew nut

68 mcg

Sunflower seed

97 mcg

Chicken liver pate

321 mcg

french bread

113 mcg

cooked black beans

210 mcg

Arugula

97 mcg

Boiled corn

75 mcg

In addition to foods naturally rich in folic acid, since 2004 some foods are obligatorily fortified with the vitamin in Brazil, such as wheat flour and cornflour, which must contain at least 150 mcg of folic acid in every 100 g of food.

Recommended daily consumption

Recommended daily intake of folic acid varies with age. For children, the recommendation varies between 65 mcg before 6 months, 80 mcg between 7 and 12 months, 150 mcg between 1 and 3 years, 200 mcg between 4 and 8 years, and 300 mcg for children between 9 and 13 years of age.

From the age of 14 onwards, the recommended intake of folic acid for men and women is 400 mcg per day.

Among pregnant women, the recommendation for consumption of folic acid is 600 mcg per day to prevent the pregnant woman from having anemia and to prevent problems in the formation of the baby’s spinal cord and spine.

Among breastfeeding women, the recommendation is to consume around 500 mcg of folic acid per day.