Folic acid, also known as vitamin B9, is an essential nutrient that is important for many bodily functions. It is particularly important for pregnant women, as it helps to prevent birth defects in the baby’s brain and spinal cord.

Folic acid is also important for cell growth and development, and can help to lower the risk of certain types of cancer.

While folic acid supplements are available, it is always best to get your nutrients from whole foods. Here are some of the best food sources of folic acid:.

1. Leafy Greens

Leafy greens like spinach, kale, and collard greens are some of the best sources of folic acid. One cup of cooked spinach contains around 263 micrograms of folic acid, which is more than half of the recommended daily intake.

2. Asparagus

Asparagus is another great source of folic acid, with one cup of cooked asparagus containing around 134 micrograms of folic acid. Asparagus is also a good source of other important nutrients, like vitamin K, vitamin C, and vitamin A.

3. Citrus Fruits

Citrus fruits like oranges and grapefruits are high in folic acid, with one orange providing around 50 micrograms of folic acid. Citrus fruits are also rich in vitamin C, which is important for immune health.

4. Beans and Lentils

Beans and lentils are a great source of folic acid, as well as other important nutrients like protein and fiber. One cup of cooked lentils contains around 358 micrograms of folic acid, which is almost the entire recommended daily intake.

5. Avocado

Avocado is a nutrient-dense fruit that is high in healthy fats, fiber, and many important nutrients, including folic acid. One avocado contains around 111 micrograms of folic acid, which is almost 30% of the recommended daily intake.

6. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is high in folic acid and many other important nutrients. One cup of cooked Brussels sprouts contains around 93 micrograms of folic acid, which is almost a quarter of the recommended daily intake.

7. Broccoli

Broccoli is another cruciferous vegetable that is high in folic acid, with one cup of cooked broccoli containing around 104 micrograms of folic acid. Broccoli is also a good source of other important nutrients, like vitamin C and vitamin K.

8. Nuts and Seeds

Nuts and seeds are a great source of folic acid, as well as healthy fats, protein, and many other important nutrients.

One ounce of almonds contains around 14 micrograms of folic acid, and one ounce of sunflower seeds contains around 17 micrograms of folic acid.

9. Liver

Liver is one of the best sources of folic acid, with one serving of beef liver containing around 215 micrograms of folic acid. However, liver is also high in vitamin A, so it should be consumed in moderation.

10. Fortified Foods

Many foods, like cereals and breads, are fortified with folic acid to help people meet their daily needs. Check the label to see how much folic acid is in each serving.

Conclusion

Folic acid is an essential nutrient that is important for many bodily functions, including cell growth and development. While supplements are available, it is always best to get your nutrients from whole foods.

Leafy greens, asparagus, citrus fruits, beans and lentils, avocado, Brussels sprouts, broccoli, nuts and seeds, liver, and fortified foods are all great sources of folic acid.