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15 Best Natural Food Sources Of Folic Acid


Natural Food Sources Of Folic Acid

Folic acid is required by the body for cellular growth and regeneration. Hence, it is extremely important for pregnant women as folic acid aids in DNA synthesis and repair, red blood cell creation and prevents anemia in the body. People suffering from Alzheimers are also advised to eat folate-rich foods. Folic acid and folate are though used interchangeably, there is a slight difference in the two. Folate is the natural form of the mineral vitaminB9 which is derived from plants and animals and folic acid is the synthetic form which is readily available. Folate-rich foods should be cooked carefully as a lot of it gets destroyed in the cooking process.

Let Us See The Natural Food Sources That Are Rich In Folic Acid

Lentils –

These are the most nutritious food items and highest sources of folic acid. Just one cup of lentil a day provides the body with 90% of our folate requirement. It should be ideally boiled in water and had to retain its nutrition content.

Dried Lentils

Beans and Peas –

Beans like mung beans, pinto beans, navy beans, pink beans, chickpeas and kidney beans and more. These are extremely high in folic acid, especially pinto beans consumed 1 cup a day, provides the body with 74% of the body’s folate requirement.

Lima Beans

Spinach –

This leafy green vegetable does not only add color and taste to the food but is a great source of folic acid. Add it to salads, cook it steam or stir fry, it can be consumed in any form though lesser cooking time means more nutrition is intact. Similar greens like kale, green collards, turnip greens are also high in folate and having a plateful every day can be sufficient for the body.


Asparagus –

This crunchy vegetable is also a rich source of vitamin K, vitamin C, manganese and of course, folic acid. We should consume it preferably raw or steamed to get maximum benefits and 1 cup of this vegetable can provide the body with 262 mcg of folic acid which amounts to 65% of the amount required by the body.


Citrus Fruits –

High in vitamin C and folic acid, these fruits add tang, taste and nutrition to the diet. Oranges are a very rich source of folic acid and 1 cup of it fulfils 55% of the body needs of folate. Also, other fruits like papaya, raspberries, strawberries and grapefruits are loaded with folate.

Citrus Fruits

Broccoli –

Broccoli is a great tool for detox and helps in the elimination of toxins from the body. It is a rich source of folic acid and 1 cup a day gives 24% of daily body requirement. It is best had raw or steamed for maximum benefits.


Okra –

This vegetable is extremely good for the elimination of waste and maintaining a good digestive system. It also contains folic acid whereby eating a cup of it a day fulfils the body’s 37% folate requirement.

Lady Finger(Okra)

Seeds And Nuts –

Seeds of sunflower, flax, and peanuts are great sources of folate and 1 cup gives the body 30% of the folate requirement. Various other seeds like pumpkin, sesame are high in folic acid and almonds are also rich sources of this mineral.

Nuts and seeds

Brussels –

Though not very tasty to eat, these sprouts are high in vitamin C, vitamin K, vitamin A, manganese and potassium.25 % of the daily requirement of the body can be met by consuming 1 cup of this sprout every day.

Brussels sprouts

Corn –

This should be preferred in the organic form and not the tinned version. 1 cup of corn gives 76 mcg of folic acid which amounts to 20% of the body requirement.

Corn Silk

Celery –

It ‘s juices are gaining immense popularity and can help cure the problem of kidney stones. A cup of celery can give us 8% of the folic acid needs of the body.


Cauliflower –

It is a cruciferous vegetable and can be cooked, steam or tossed in oil. Also high in vitamin C, a cup of cauliflower gives the body 55 mcg of folate.


Beet –

An extremely effective liver cleanse food beet can be included in salads or tossed for better taste. Having 1 cup of beet can provide the body with 34% of its folic acid needs.


Mango –

The king of fruits has minerals and vitamins in abundance. Eating a cup of mango can give the body 18% of the daily required folate content.


Avocado –

This Mexican fruits finds its place in salads, sandwiches, dips, and more. Rich in folic acid, avocado is also loaded with fiber, vitamin K and fatty acids. 22% of the daily requirement of folate is what a cup of avocado can provide the body with.



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