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10 Folic Acids Rich Foods

Awhile back we looked at the benefits of a diet rich in folic acid. These included a total cholesterol level and better heart health. Folic acid, a water soluble form of Vitamin B, lowers high cholesterol which in turn lowers your risk for heart disease and heart attacks. Folic acid is especially important for pregnant women. Below are 10 foods that are rich in folic acid and are part of a healthy diet.

Folic Acid Foods


Asparagus is a great addition to any dinner and one cup provides 79mcg of folic acid. It actually has the highest amount of folic acid out of any vegetable! In addition, asparagus contains no fat and cholesterol and has low sodium content.


With more folic acid than spinach, Okra is a delicious way to get some folic acid in your diet. Not only is loaded with folic acid, but Okra also removes excess cholesterol and toxins from your body while helping to regulate your gastro-intestinal tract.


Oranges and grapefruits are great sources of folic acid. One large orange contains 55mcg and a large cup of orange juice can provide even more. More women get their folic acid from orange juice than any other beverage.


One serving of lentils contains about 90% of the recommended daily value of folic acid. Lentils are a perfect way for vegetarians meet their daily requirements and are especially important for pregnant women.


Broccoli is one of the most versatile vegetables. It can be used in soups, salads, pasta or simply as a side dish. This makes it easy to pack in a serving a day and get approximately a quarter of your daily requirement.

6.Sunflower Seeds

A quick and easy way to get some extra folic acid in your diet, sunflower seeds can mixed in with granola or cereal or eaten by themselves as a snack. No matter which way you choose, a handful of sunflower seeks packs 82mcg of folic acid.

7.Kidney Beans

Whether served with rice or part of a stew, kidney beans are a potent source of foilc acid. Just a half a cup can provide 115mcg whether ready to eat or dried and cooked. They are a perfect way to lower your bad cholesterol (LDL) while increasing your good cholesterol (HDL). Like other foods mentioned above, kidney beans are versatile and easily mix with many meals.


Holy mole guacamole! Avocados pack 90mcg of folate per cups and also a great source of omegas. Make a guacamole did or slice one in half and add some mustard and balsamic vinaigrette for a delicious and nutritious snack.

9.Enriched and Whole Wheat Breads and Pastas

Make a sandwich, have an Italian night, whichever you choose you will be giving yourself a healthy dose of folic acid. Add so some other folic rich foods to the mix and you can easily get all your daily requirements in one meal!

10.Leafy Greens

Whether its romaine lettuce or spinach, getting a healthy daily dose of leafy greens will help you get enough folic acid in your diet. Make a delicious salad for lunch or for dinner and the greens alone can account for over 50% of your daily value of folic acid.

For previous articles on folic acid rich foods click here.

The information supplied in this article is not to be considered as medical advice and is for educational purposes only.

2 Responses to “10 Folic Acids Rich Foods”

  1. 1
    Clara Says:
    I'm interested to learn more about #2 - okra. What exactly is okra? It sounds like a new and interesting thing I should try but what is it and where do I get it?
  2. 2
    Clara Says:
    I'm interested to learn more about #2 - okra. What exactly is okra? It sounds like a new and interesting thing I should try but what is it and where do I get it?