Folate, also known as vitamin B9, is an essential nutrient vital for various bodily functions, including DNA synthesis and cell division. It’s especially crucial during pregnancy to prevent birth defects.
Below is a list of foods that are rich in folate:
Beef Liver:
Beef liver stands out as one of the most concentrated sources of folate, offering 215 mcg of folate per 3-ounce serving.
Dark, Leafy Greens:
Vegetables like spinach, mustard greens, and collards are excellent sources of folate. For example, raw spinach provides 58 mcg of folate in a 1-cup serving.
Legumes:
Beans, peas, and lentils are abundant in folate. A half-cup of black-eyed peas, for instance, contains 105 mcg of folate.
Asparagus:
A mere four spears of asparagus contain 89 mcg of folate.
Broccoli:
A half-cup of cooked broccoli delivers 52 mcg of folate.
Oranges:
Citrus fruits like oranges contain folate. A small fresh orange provides 29 mcg.
Bananas:
A medium-sized banana contains 24 mcg of folate.
Eggs:
One hard-boiled egg contains 22 mcg of folate. Keep in mind that egg yolks are high in cholesterol, so consider your dietary needs, especially if you’re monitoring your cholesterol intake.
Fortified and Enriched Products:
Many food items are fortified with folate, often in the form of folic acid. These include bread, juices, and cereals. For example, a single slice of white bread supplies 50 mcg of folate.
By incorporating these foods into your diet, you can ensure that you meet your daily folate requirements. However, if you have specific dietary concerns or are pregnant, it’s advisable to consult with a healthcare professional to determine the right folate intake for your specific needs.