Beans, green leafy vegetables, and green vegetables like broccoli and asparagus are good sources of folic acid. Beef and chicken liver are good animal sources, while fruits like oranges, melons, and bananas also provide some. The RDA for folic acid is 400 mcg for most adults and 500-600 mcg for lactating and pregnant women.
The best sources of folic acid include the many types of beans, green leafy vegetables, and green vegetables like broccoli and asparagus. Good animal sources of folic acid include beef and chicken liver, while other animal sources and dairy products provide little or no folic acid. Fruits including oranges, melons, and bananas also provide some folic acid. Folate is the natural form of folic acid, which is a B vitamin. The Recommended Dietary Allowance (RDI) for folic acid is 400 micrograms (mcg) for most adults and 500-600 mcg for lactating and pregnant women, respectively.
Almost all types of beans are especially good sources of folic acid, including canned beans. One cup of black or navy beans contains approximately 250 mcg of folic acid. One cup of pinto beans can contribute closer to 300 mcg. Chickpeas, also known as garbanzo beans, have almost as much folic acid as pinto beans.
Other beans and legumes can also help meet the RDA for folate. One ounce of dry roasted peanuts contains approximately 40 mcg of folic acid. Lentils are very rich in this vitamin. One cup of lentils, with approximately 350 mcg of folic acid, is nearly enough to meet most people’s daily needs. Lima beans, also known as butter beans and sometimes sold as baby lima beans, contain about 250 to 300 mcg.
One of the best plant sources of folic acid is asparagus, which has about 130 mcg in a cooked half cup. Spinach and romaine lettuce are also good sources, with a small serving containing 50 mcg or more of folic acid. Other vegetables such as Swiss chard, kale, and endive contain folate in small amounts. Cooked beets are almost as good a source as fresh spinach.
In general, animal and dairy products do not contain much folic acid. Two exceptions are beef and chicken liver. One serving of beef liver can provide about half the RDA for folic acid, while chicken liver provides nearly 150 percent of the RDA. Most grains and grain products are also not good sources of folic acid. Two notable exceptions are corn kernels and wheat germ.
Folic acid is not found in many fruits. One medium orange contains about 10 percent of the RDA, and frozen orange juice may have more. Bananas and cantaloupe can help meet the RDA for folic acid, but each only contains about 20 mcg. Technically a fruit, but often prepared like a vegetable, a few slices of avocado contain approximately 60 mcg of folic acid.
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