10 Best Foods High in Folic Acid

Food & Nutrition Crystal L.

Fortified grains

Food fortification is simply the process of intentionally adding to the quantity of micronutrients such as minerals and vitamins available in a food. A lot of grains that were refined are enriched because a lot of essential nutrients were lost during their production. Grains such as pasta, wheat flour, and bread have been fortified to increase their folic acid content. The level of folic acid fortification can vary between various products. [8] A cup of cooked spaghetti [140 grams] provides about 102 mcg of folic acid.

Avocados

Avocados are in high demand due to the many nutrients and health benefits they provide. Nowadays, people have found different ways to incorporate avocados into their diets and cooking. Amongst the many nutrients that avocados are a source of is folate. A raw avocado, split into two equal halves, contains 82mcg of folate per half. This is approximately 21% of the quantity needed per day. They are also rich in monounsaturated fats, [9] which keeps the heart healthy and may protect it from heart disease. Other nutrients available in avocados are potassium and vitamins C, K, and B6.

Conclusion

Folic acid [folate] is a micronutrient that is available in surplus in your diet. Eating an assortment of healthy foods such as the ones listed above will enhance every aspect of your health significantly. Therefore, consume adequate foods rich in folic acids or supplements of folic acid. If necessary, visit the doctor to get advice and medical opinions on the right way to consume folate that is just right for your body.

References:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716415/

[2] https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

[4] https://fdc.nal.usda.gov/fdc-app.html#/food-details/173743/nutrients

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/

[6] https://www.betterhealth.vic.gov.au/health/HealthyLiving/Nuts-and-seeds

[7] https://www.ncbi.nlm.nih.gov/pubmed/22228964

[8 https://www.nature.com/articles/pr20082

[9 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats

Crystal L. May 17, 2021

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