What Fruit and Vegetables are High in Folic Acid?

Quick Answer:
The best natural sources of folic acid (Vitamin B9) include dark leafy greens (spinach, kale, romaine lettuce), asparagus, broccoli, beets, Brussels sprouts, and okra on the vegetable side, and papaya, oranges, mangoes, avocados, strawberries, and bananas on the fruit side.

• A cup of cooked spinach provides 260 mcg, papaya gives 115 mcg, asparagus offers 260 mcg, while an orange has about 40 mcg.
• Adults need about 400 mcg daily, and pregnant women about 600 mcg, which can be met through a folate-rich diet and supplements if needed.

Introduction

Folic acid, also known as vitamin B9, is essential for the development of the neural tube, fast cell division and DNA synthesis that occur in the developing foetus and the mother.

It helps in the formation of red blood cells, DNA synthesis and cell proliferation.

Consuming enough folate during pregnancy is particularly crucial since it helps avoid severe birth abnormalities of the spine and brain in unborn children.  Additionally, it promotes brain health, increases energy, and lowers the risk of anaemia.

While taking a doctor’s recommended pregnancy supplement may be easier way to take folic acid, the best approach to meeting your folic acid needs is through a balanced diet including

Folic acid rich fruits and vegetables.

Let’s explore the relevance of this nutrient and a comprehensive folic acid foods list to include in your regular diet.

Why is folic acid important?

Before exploring the folic acid rich fruits and vegetables, it’s important to understand why this vitamin is important:

• Red blood cells formation- By supporting healthy red blood cells production, folate helps avoid megaloblastic anaemia, which results in dyspnoea, exhaustion and weakness.
• Enhances brain function and nervous system – Adequate folic acid levels are linked with improved memory, cognitive function and a lower incidence of depression.
• Prevents Birth Defects during pregnancy- In the early stages of pregnancy, folic acid plays a crucial role in preventing neural tube defects such as anencephaly and spina bifida. Therefore, foods rich in folic acid are recommended throughout pregnancy.

Ensures overall energy and vitality

Folic acid supports DNA repair and protein metabolism which keeps the body energising and functioning efficiently. Fruits high in folic acid are a tasty and revitalising natural approach to increase folate levels. These fruits are the natural sources of folic acid:

• Citrus fruits such as Oranges, grapefruits, lemons, and limes – Foods rich in folic acid include citrus fruits. You can get up to 40 mcg of folic acid from a single orange. They also contain a lot of vitamin C, which improves the absorption of folate. Additionally, they are rich in vitamin C, which improves the absorption of folate.
• Bananas- A medium-sized banana contains around 20 mcg of folate, making it a convenient energy source. They make a fantastic snack or smoothie foundation, supplementing your daily folic acid intake.
• Papaya – Papaya is one of the folate rich fruits and vegetables, which has about 115 mcg of folate per serving. It is a great folate food for pregnancy because it is also high in vitamin A and antioxidants.
• Avocado- Avocados is a nutrient-dense superfood that contains around 80 mg of folate per cup. They are among the best fruits for folic acid, which promotes heart and brain health, and they are also rich in healthy fats.
• Berries (strawberry, raspberry, blackberries) – Berries provide not just vitamin C and antioxidants, but also around 20-30 mcg of folate per cup. The strawberries are good fruits high in folic acid and can be easily incorporated into salads, smoothies, and desserts.
• Mangoes- They are naturally sweet and refreshing. They contain around 70mg of folate per fruit. They are a popular topical food that is rich in folic acid and helps to strengthen immunity.

Vegetables high in folic acid 

• Green leafy vegetables: Dark green leafy vegetables are high in folic acid. Nearly 260 mcg of folate can be found in one cup of cooked spinach. Kale, collard greens, and romaine lettuce are all best sources of folic acid, making them crucial additions to a folic acid foods list.
• Broccoli- With 57 microgrammes of folate per cup, broccoli is a superfood. It’s high in fibre, vitamin C, and folic acid, making it one of the healthiest vegetables.
• Brussels sprouts- Half a cup of cooked Brussels sprouts contains about 47 mcg of folate. Due to their high folic acid content, they are among the healthiest vegetables and contain components that help prevent cancer.
• Asparagus– One cup of cooked asparagus offers 260 mcg of folate, more than half of the daily need, making it one of the best natural sources of folic acid.
• Beetroot- In addition to adding colour to food, one cup of beets contains 148 mg of folate. It is considered one of the best vegetables for folic acid, which supports liver and blood health.
• Okra– Each cup of okra has about 60 mcg of folate. It is an excellent ingredient to curries and stews and is a staple on many cuisines’ folic acid foods list.
• Cauliflower- One cup of cauliflower, which is often used as a low-carb alternative, has 55 mcg of folate. It’s another great example of a vegetable high in folic acid that can be enjoyed roasted, steamed, or mashed.

Tips to increase folate intake from fruits and vegetables 

• To maintain the highest possible folate level, eat raw or minimally heated foods.
• For improved absorption, combine foods high in vitamin C, such as citrus or tomatoes, with folic acid rich fruits and vegetables.
• To cover a range of nutrients, include a vibrant assortment of meals high in folate for pregnancy and overall health.

For improved absorption, combine foods high in vitamin C, such as citrus or tomatoes, with folic acid rich fruits and vegetables. To cover a range of nutrients, include a vibrant assortment of folate foods for pregnancy and overall health.

Trimacare: The best folic acid multivitamin for pregnancy 

Trimacare pregnancy supplement is formulated by a team of medical experts, including doctors, pharmacologists, and nutritionists, adhering to the guidelines set forth by the World Health Organization (WHO) and the Indian Council of Medical Research (ICMR). Trimacare pregnancy multivitamins have the right amount of folic acid, 5mg as recommended by doctors.

Furthermore, Trimacare prenatal tablet contains 5 mg of L-methyl folate, a 7 times more bioavailable form of Folic Acid. Trimacare best multivitamin provides 100% Required Daily Allowances (RDA) of Folate, eliminating the need for multiple daily pills. Made with natural, plant-based ingredients, Trimacare is safe and chemical-free, and is recommended by leading Indian doctors.

Conclusion-

You can naturally meet your body’s daily requirements for folic acid by incorporating a variety of folic acid sources into your meals, whether they be salads, smoothies, or cooked meals. But in some cases, particularly during pregnancy, supplements might be required. Consult your doctor for personalised advice.

Making small but steady dietary adjustments, such as increasing your intake of fruits and vegetables high in folate, will help you stay healthy, support pregnancy, and keep your body feeling refreshed and invigorated.

FAQs

1. Which fruit has the highest folic acid?

Papaya and oranges are among the top fruits high in folic acid. A cup of papaya provides around 115 mcg, while an orange has about 40 mcg. Both are excellent natural sources for meeting daily folate needs, especially during pregnancy.

2. Which vegetable is richest in folic acid?

Spinach and asparagus are the richest vegetables in folic acid. One cup of cooked spinach offers about 260 mcg, while asparagus provides around 260 mcg per serving, making them powerful folate foods for pregnancy and overall health.

3. Is folic acid from food better than supplements?

Folic acid from natural foods is absorbed well and also provides other nutrients. However, during pregnancy, doctors often recommend folic acid supplements (400–600 mcg daily) to ensure adequate intake and prevent neural tube defects in the baby.

4. Can eating fruits and vegetables meet daily folic acid needs?

Yes, a balanced diet of folic acid–rich fruits and vegetables can meet most adults’ needs (400 mcg daily). Pregnant women require about 600 mcg, which can be met through a mix of diet and doctor-recommended supplements.

5. Do bananas have enough folic acid?

Bananas are a convenient source of folic acid, providing around 24 mcg per medium banana. While they help, they should be combined with leafy greens, papaya, and citrus fruits to meet daily folate requirements effectively.

6. Does cooking reduce folic acid in vegetables?

Yes, folic acid is heat-sensitive and water-soluble, so prolonged cooking can lower its levels. To retain maximum folate, it is best to eat vegetables raw, lightly steamed, or cooked with minimal heat and water.

7. Why is folic acid important in pregnancy?

Folic acid is vital in pregnancy because it prevents neural tube defects like spina bifida, supports placenta growth, and helps form red blood cells. That’s why women planning pregnancy are advised to start folic acid even before conception.