Foods high in folic acid
Pro Research Analysisby 
Searched over 200M research papers
Foods High in Folic Acid
Introduction to Folic Acid and Folate
Folic acid and folate are forms of a water-soluble B vitamin essential for numerous bodily functions, including DNA synthesis and repair, cell division, and growth. Folate occurs naturally in many foods, while folic acid is the synthetic form used in supplements and fortified foods 14.
Natural Sources of Folate
Green Leafy Vegetables
Green leafy vegetables are among the richest sources of natural folate. Foods such as spinach, kale, and Swiss chard are particularly high in this essential nutrient. These vegetables are not only beneficial for their folate content but also provide a range of other vitamins and minerals .
Cruciferous Vegetables
Cruciferous vegetables like broccoli, Brussels sprouts, and asparagus are also excellent sources of folate. These vegetables are known for their health benefits, including cancer prevention and improved digestive health .
Citrus Fruits
Citrus fruits, including oranges, lemons, and grapefruits, are another significant source of natural folate. These fruits are also rich in vitamin C, which can enhance the absorption of folate in the body .
Legumes and Beans
Legumes such as lentils, chickpeas, and black beans are high in folate. These foods are also excellent sources of protein and fiber, making them a valuable addition to a balanced diet .
Whole Grains
Whole grains, including whole wheat bread, brown rice, and oatmeal, contain substantial amounts of folate. These grains are also beneficial for maintaining healthy blood sugar levels and providing sustained energy .
Organ Meats
Liver and other organ meats are among the richest sources of natural folate. While not as commonly consumed as other foods, they provide a dense concentration of this essential nutrient .
Bioavailability of Food Folates
The bioavailability of natural food folates is approximately 80% of that of synthetic folic acid. This means that while natural sources are highly beneficial, they are slightly less efficiently absorbed by the body compared to synthetic forms . Nonetheless, a diet rich in natural folate can significantly improve folate status in the population .
Conclusion
Incorporating a variety of folate-rich foods into your diet is essential for maintaining adequate folate levels and supporting overall health. Green leafy vegetables, cruciferous vegetables, citrus fruits, legumes, whole grains, and organ meats are all excellent sources of natural folate. While the bioavailability of natural folates is slightly lower than that of synthetic folic acid, a diet rich in these foods can still effectively enhance folate status and provide numerous health benefits.
Sources and full results
Most relevant research papers on this topic