Natural Food Sources Of Folic Acid

Folic acid is an important nutrient that is needed by our body, especially during pregnancy, and to maintain energy, muscle strength, and concentration. A body deficient in this nutrient may experience poor growth, stomach, and intestinal problems, fatigue, and tiredness.

Aside from getting folic acid through supplements, there are also natural food sources that are extremely rich in this nutrient.


According to Erin Palinski-Wade, R.D., author of Belly Fat Diet For Dummies, just four spears of asparagus contain 89 micrograms of folic acid. We can chop ’em up and mix into a tasty salad. Or just simply roast them with salt and pepper and either serve as a side dish.


This cruciferous veggie is a staple on many plates. Along with fiber, potassium, and vitamin C, half-cup cooked broccoli can provide the body with 52 micrograms of folic acid. The best way of cooking broccoli is by just steaming it since folic acid is a water-soluble vitamin that can leach out into the water.


Beets are great sources of folic acid. A single cup (136 grams) of raw beets contains 148 mcg of folic or about 37% of the DV. They are also rich in many important nutrients including manganese, potassium, and vitamin C that our body needs throughout the day.


This curvy and easy to grab fruit can deliver 44 micrograms of folic acid. Aside from this, it also contains fiber, potassium, folate, and antioxidants, such as vitamin C. Eat the banana bite by bite or drizzle some honey over banana slices for extra sweetness. We can also cut a banana in half lengthwise, and fill it with peanut butter. Put the banana back together, and eat it like a sandwich.


Eating avocado is a smart choice for those who what to spice up their food. Per cup of this superfood contains around 90 mcg. of folic acid. Aside from this, it is also a great source of heart-healthy fats, vitamin K and dietary fiber. We can add it to our lunchtime sandwich or mash it into delicious guacamole.

Cooked Lentils

Cooked lentils are one of the most folate-dense foods that we can consume. They have 180 mcg of folate in every half-cup serving. They are also loaded with other important nutrients, including fiber, iron and slow-burning carbs.


It was found that a half-cup of cooked spinach contains about 130 micrograms of folic acid, which is more than a quarter of a person’s daily recommended dosage. To obtain its health benefits, sautéing the leaves in olive oil and seasoning it to taste is recommended. There’s more folic acid available if it’s cooked versus raw.