Best Sources of Folic Acid: 7 food items that are rich in this nutrient

Folic acid (Folate) is a water-soluble vitamin B9 and it is very important for several functions of our body. The nutrient helps to prevent cancer, heart attacks, aids in the development of proper fetal growth, healthy cell division and reducing the risks of birth defects among others.

Speaking of the daily recommended intake of folic acid, ideally, adults should get at least 400 mg of it per day to avoid deficiency. If you are a pregnant lady, then you should aim for 800 mg per day intake of folic acid. If you are deficient in this particular nutrient, then don't worry as there are several food items that are rich in this nutrient.

Read on to know which are the best sources of folic acid aka folate:

1. Beans

Beans especially, black-eyed peas are loaded with folic acid. For the unversed, half cup of the beans will give you 105 mg of folate. Aside from this, one can also go for kidney beans as they are the second-best source of it. 

2. Eggs 

Eggs, as we know, are a powerhouse of many nutrients including folic acid. One egg can provide you with 22 mg of this nutrient. One of the best parts of eggs is that they are very versatile and can be included in any meal including breakfast. So, instead of going for processed or junk, go for the three-egg omelet and you are almost covering the 1/4th of the daily requirement of it already.

3. Leafy greens

Leafy greens such as spinach are another great source of folic acid. Half cup of cooked spinach aka palak will give you a whopping 130 mg of folic acid which is more than a quarter of the daily recommended dosage. So, saute the leaves in olive oil and season it to taste and you are good to go.

4. Red Beets

Beets may not be one of the popular veggies out there, however, they are very rich in folic acid. “Beets are among the highest vegetable contributors of folic acid,” said Irwin Goldman, a horticulturist at the College of Agricultural and Life Sciences told news.wisc.edu.

5. Beef Liver

Beef Liver is the one food item that has the most amount of folic acid i.e. 215 micrograms in just 3oz. 

6. Nuts and seeds

Nuts such as hazelnuts, walnuts and almonds and seeds such as sunflower seeds, peanuts, flax seeds are packed with vitamin B9.

7. Fruits 

Fruits such as avocado, bananas, papaya and citrus fruits such as are great sources of folic acid. Speaking of avocado, this fruit along provides 59 mg of folic acid (half cup). So, Guacamole lovers can rejoice as they are not only healthy but will also keep your tastebuds happy.

On the other hand, one medium banana has 44 micrograms of folic acid. The best part is that they are easily available and inexpensive.  Coming to citrus fruits, a regular orange can give you around 29 mg of folic acid. Grapefruit, strawberries, and raspberries are other fruits also one can rely on for folate. Other food items which are rich in this nutrient are asparagus, brussels sprouts, corn, celery, carrots, cauliflower, okra, dairy products, peas, broccoli and wheat germ among others.