Food Rich In Folic Acids

Folic acid is extremely important for both children and adults. They require it to produce red blood cells (RBCs) and to prevent anemia. In addition, it aids normal brain function, it is important for DNA formation and is used in the production of chemicals for the central nervous system.

The foods rich in folic acid are listed below.

Vegetables: Leafy vegetables such as spinach, turnip greens, lettuces, dried beans. Other folate rich vegetables are peas, corn, cauliflower, green pepper, beetroot and mustard greens

Nuts: Almonds, cashew nuts, peanuts, walnuts and sesame seeds.

         Legumes: Soya bean, kidney beans, dried peas, chickpeas, lentils and lettuce

          Fruits: strawberries, honeydew or cantaloupe melons, bananas, pineapple, papaya, oranges and raspberries.

          Grains: Whole grain flour and pasta, whole meal bread and oats

Liver and liver products also contain high amounts of folate. Some ready–to-eat breakfast cereals are fortified with 25 percent to 100 percent of the recommended dietary allowance (RDA) for folic acid. A few examples are General Mills (Whole Grain Total), Quaker (Honey Nut Heaven) and Kellogg’s (Complete Wheat Bran Flakes).

A table of selected food sources of folate and folic acid has been mentioned below. A detailed list can be found at the USDA National Nutrient Database for Standard Reference.

Description with common measure	Content per measure (µg)
Rice, white, long-grain, parboiled, enriched, dry , 1 cup	797
Rice, white, long-grain, regular, raw, enriched, 1 cup	716
Lentils, mature seeds, cooked, boiled, without salt , 1 cup	358
Chicken, liver, all classes, cooked, simmered , 1 liver	113
Turnip greens, frozen, cooked, boiled, drained, without salt , 1 cup	64

Folate is also found in Vegemite or Marmite, with an average serving (5g) containing 100μg or 2000μg per 100g. Folic acid is added to grain products in many countries, and in these countries fortified products make up a significant source of folate. However, folic acid in foods is destroyed by overcooking, so it is recommended to cook in a covered pan with the minimum amount of boiling water. It is better to raw or microwaved vegetables.

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