Folic acid is usually associated with pregnancy because of its effects on the optimal development of the baby’s nervous system. But for non-pregnant individuals, folate, folacin, or vitamin B9 aids in the build-up of homocysteine,  increases production of cells, and prevents anemia. This nutrient is also responsible  for keeping you safe from osteoporosis and dementia.

Vitamin B9 could very well be taken as a supplement but it would be much better if you get your daily folic acid supply through the foods that you eat. Take a look at the following list of foods high in folic acid that you may be interested in:

 

1. Marmite

Marmite is also known as yeast extract spread. It is included in the list of foods high in folic acid because it has 1010 micrograms of folic acid in every serving. It is also rich in protein, thiamine (B1), riboflavin (B2) and cyanocobalamin (B12 – for vegetarians).

 

 

 

 

2. Liver

Folate is abundant in animal liver. The list of foods high in folic acid won’t be complete without animal liver that is commonly served in the form of a pate and liverwurst (sausage). You could just steam or fry it with herbs and onions. A serving of turkey liver provides 691 micrograms in every serving.

 

 

 

3. Dried herbs

Most people don’t use dried herbs that much. Herbs make the list of foods high in folic acid because they provide 180 – 530 micrograms of folic acid. Among the known dried herbs that you could use are dried basil, rosemary, parsley, thyme, bay leaf, chervil, marjoram, and coriander.

 

 

 

4. Sunflower seeds

In every 100 grams of sunflower seeds, you get 238 micrograms of folic acid. You can enjoy it as a snack or as a topping for salads and also get your daily allowance of thiamine, copper, potassium,  magnesium, B6, iron, protein, and vitamin E.

 

 

 

 

5. Edamame

The list of foods high in folic acid also includes dry roasted soy beans or edamame that had 205 micrograms of folate.. It gives you 205 micrograms. It could help you lower your blood pressure as well.

 

 

 

 

6. Dark greens

Dark green leafy vegetables are very good sources of folic acid. They are also rich in calcium and vitamin K. For each hundred gram serving provides 166 – 194 micrograms of folic acid. Make sure that you wash them very well or blanche them in hot water before you eat them.

 

 

 

 

7. Sprouted beans

Bean sprouts taste good but don’t forget that these are very high in folic acid as well. Pea sprouts give you 144 micrograms of folic acid for every hundred gram serving. Soybean sprouts provide 172 micrograms of folate  for every 100-gram serving. Add them to your stir fries or pad thai dishes.

 

 

 

 

8. Beans

Chickpeas, black-eyed peas, navy beans, kidney beans, black beans, pinto beans, mung beans, and lima beans belong to the list of list of foods high in folic acid. There are so many ways to enjoy beans. You can prepare them and cook them according to the flavors that they have. You could even mash then and have them as an alternative to mashed potato.

 

 

 

 

9. Asparagus

Delicious asparagus is one vegetable that presents itself as a very good source of folic acid. For every 100 grams, you get 149 micrograms of folate. You can enjoy it by adding in into various dishes or you could just steam or grill it and enjoy with your favorite dips.

 

 

 

 

10. Peanuts

You can always include peanuts in the list of foods high in folic acid. Peanuts give you 145 micrograms of folate. They are also rich in copper, zinc, magnesium, vitamin E, and protein. You could enjoy  handful or peanuts or incorporate it into your favorite dishes.

 

 

 

 

11. Pasta and bread

Folic acid is also in the various pastas and bread that you love. You could add whole wheat bread, whole wheat pasta, white bread, regular pasta, cereals, and whole wheat tortillas.

 

 

 

 

12. Produce

Of course, you can never forget vegetables and fruits in the list of foods high in folic acid. Some  of the healthy, folic acid-rich produce are grape fruit juice, strawberries, orange juice, papaya, tomatoes, kale, fennel, bell peppers, cabbage, cucumber, squash,  cauliflower, broccoli, romaine lettuce, turnips, spinach, collard greens, asparagus, and okra. These also provide you with high amounts of fiber that help you maintain a healthy digestive system.

 

 

 

Coordinate with  your doctor so that you may know if this list of foods high in folic acid  is good for your present health condition.  Remember that there are alternatives that your physician could give you so that you may get the folic acid that you need without aggravating your health status.