The below 6 category food is rich in Folic Acid (Folate) and it contains 359 mcg which covers (RDI Folic Acid (Folate) = 400 mcg/day)
Folate is the bio-available, natural form of vitamin B9 found in a variety of plant and animal foods. Folic acid, while readily utilized by the body, is the synthetic form of the vitamin; it’s primarily found in supplements and fortified foods.
Some more Folic Acid (Folate) rich food:
1. Dark Leafy Greens -
Spinach, Turnip Greens (1 cup) provides 170 mcg of folic acid. (42% DV)
4. Avocado
110 mcg of folate per cup (28% DV).
5. Okra
Just a 1/2 cup of cooked okra will be approximately 103 mcg of folic acid (25% DV).
6. Sunflower seeds and flax seeds
The difference between folic acid and folate.
Some more Folic Acid (Folate) rich food:
1. Dark Leafy Greens -
Spinach, Turnip Greens (1 cup) provides 170 mcg of folic acid. (42% DV)
2. Asparagus
One cup of boiled asparagus provides 262 mcg of folic acid. (65% DV).
3. Broccoli
One cup of broccoli provides approximately 104 mcg (26% DV)
4. Avocado
110 mcg of folate per cup (28% DV).
5. Okra
Just a 1/2 cup of cooked okra will be approximately 103 mcg of folic acid (25% DV).
6. Sunflower seeds and flax seeds
One cup offers up to 300 Mcg. Nuts (Peanuts, Sunflower Seeds, Flax Seeds) 75% DV.
7. Cauliflower
*DV - Daily Value
Folic Acid (Folate) Benefits:
1. Prevention of certain birth defects.
2. Prevention of high Blood pressure in women.
3. Plays an important role in red blood cells formation.
7. Cauliflower
Just one cup of cauliflower will give you approximately 55 mcg of folate. (14% DV)
*DV - Daily Value
Folic Acid (Folate) Benefits:
1. Prevention of certain birth defects.
2. Prevention of high Blood pressure in women.
3. Plays an important role in red blood cells formation.
4. Controls Acne.
5. Hair Growth.
6. Prevents Type 2 diabetes.
5. Hair Growth.
6. Prevents Type 2 diabetes.
