10 Foods High in Folic Acid

1. Dark Leafy Greens

• Spinach 

• Collard Greens 

• Turnip Greens 

• Mustard Greens 

2. Broccoli

Not only is broccoli one of the best detox foods you can eat, it’s also a great source for folic acid. We recommend eating organic broccoli raw or lightly steamed.

3. Citrus Fruits

Many fruits contain folic acid, but citrus fruits rank the highest. Oranges are an especially rich source of folic acid. 

• Papaya 
• Oranges 
• Grapefruit 
• Strawberries

4.Beans and peas

Beans and peas especially high in folic acid include pinto beans, lima beans, green peas, black-eyed peas and kidney beans. A small bowl of any type of lentils will give you the majority of your recommended daily amounts of folate. Here is a short list of which beans have the most folic acid.

5. Avocado

Avocados are high in folic acid

6. Seeds and Nuts

It doesn’t matter if it’s pumpkin, sesame, sunflower or flax seeds, eating them raw, sprouted, or sprinkled onto a salad will add a healthy serving of folic acid. Sunflower seeds, flax seeds and peanuts are especially high in folate, with one cup offering up to 300 mcg. Nuts are also very high in folic acid, with both peanuts and almonds ranking especially high. Below is a short list of the best seeds and nuts for folic acid.

• Sunflower Seeds 
• Peanuts 
• Flax Seeds 
• Almonds 

7. Cauliflower

This  vegetable is typically regarded as one of the best vitamin C foods.

8. Beets

Beets are a great source for antioxidants and they also provide detox support, making them one of the best liver cleanse foods on the planet. While that’s a great reason to add them to your diet, beets are also known as one of the best foods with folic acid. Eating one cup of boiled beets will provide you with approximately 136 mcg of folate, accounting for 34% of your daily needs.

9. Corn

You probably have a can of corn in your pantry right now. Eat it up! This popular vegetable contains plenty of folate. Just one cup of cooked corn will give you approximately 76 mcg of folic acid, accounting for almost 20% of your daily needs. I recommend avoiding canned veggies and opting for fresh and organic.

10. Carrots

Carrots are another extremely popular vegetable that is probably in your home right now. Just one cup of raw carrots will give you almost 5% ofyour daily recommended needs for folic acid. Eat baby carrots as a snack or add them to your salads for a folate boost!