Best folic acid foods?

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Foods with high levels of folate, such as green leafy vegetables, fruits, beans, nuts, and eggs, are essential for good health. Fortified cereals, breads, rice, and pasta are also high in folic acid. Folate is important for preventing birth defects, anemia, osteoporosis, dementia, and some forms of cancer. It is difficult to get enough folate from natural sources alone, so many governments mandate or recommend fortification. A diet high in folic acid is easily assimilated and beneficial for good health.

Foods with folic acid are those with high levels of the naturally occurring vitamin folate, such as green leafy vegetables and some fruits. Some foods are also fortified with the synthetic version of folate. These include fortified breakfast cereals, enriched breads, and enriched white rice and pasta. Fortified soy milk is also high in folic acid, and some people combine it with cereal in an attempt to meet their recommended daily requirement for this vitamin.

Folate is a member of the water-soluble family of B vitamins, and its name is derived from the Latin “folium,” meaning leaf. Natural sources of folic acid include leafy vegetables such as lettuce, cabbage, spinach, and turnip greens. Folate is also found in beans, nuts, avocados, and eggs. Certain fruits, such as oranges, grapefruit, strawberries, and bananas, also naturally contain folic acid. In addition to plants and grains, some meats, especially beef and veal liver, are exceptionally high folic acid foods.

Folate plays an essential role in the body, and foods with folic acid are necessary to maintain good health in a number of ways. Perhaps most significant is the role of this vitamin in preventing birth defects and complications in childbirth. It can also help prevent or lessen anemia, osteoporosis, and dementia. Folate is instrumental in cell development and helps prevent DNA changes that can lead to some forms of cancer.

Research has indicated that it is difficult to consistently get enough folate by eating foods in which it is found naturally. The suggested minimum daily requirement for adults is 400 micrograms. For pregnant women, this increases to 600 micrograms. That is why many governments around the world have mandated or strongly recommended that certain foods, such as breads, rice, and pasta, be enriched or fortified to become foods high in folic acid.

A diet that consistently includes foods high in folic acid will go a long way toward good health. Studies have shown that folic acid, even in its synthetic version, is easily assimilated, broken down, and used by the body for good health.




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