Folic acidis the synthetic form of vitamin B9, which can be purchased as a supplement. Folic acid can also be found in some processed foods such as bread, cereal, and some brands of orange juice.
When naturally occurring, vitamin B9 is known as folate. Folate is found in many different types of fruits and darkgreen leafy vegetables.
If you’redeficientin folate, you may experience symptoms such as muscle weakness, unexplained fatigue, andanemia.
This article lists eight of the most folate-dense foods to add to your diet, as well as general information about folic acids.
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What Are Folic Acid and Folate?
Folic acids and/or folate, also known as vitamin B9, are essential for your health. In fact, B9 is considered to be one of the body’s 13 essential vitamins.B9 is necessary for the body to synthesizedeoxyribonucleicacid (DNA) and ribonucleic acid (RNA), the genetic makeup of all your cells.
Vitamin B9 can be consumed either naturally in foods (folate) or via supplementation (folic acid).
What Are the Health Benefits of Folate?
Adequatefolatelevels in our body are associated with some health benefits. Folate reduces the risk of the following:
List of Folate-Dense Foods
Folate can be found in a variety of vegetables, especially dark, leafy greens, fruits, and more. Foods fortified with folate (folic acid) are more easily absorbed in the body.
Asparagus
Asparagushas some of the highest levels of folate.Asparagus boasts 89 micrograms (mcg) of folate per four spears. This meets 22% of the daily value for folate. Asparagus is also high invitamin Kand antioxidants such as vitamin C.
Legumes
Legumesare a family of foods that include beans, peas, and lentils. Legumes are an excellent source of folate. The folate content will vary based on the type of legume chosen. For example, cooked pinto beans contain 294 micrograms of folate per one-cup serving,
Legumes are also high infiberand protein, making them a great option if you’re trying to reduce your meat consumption.
Dark, Leafy Vegetables
Dark, leafy vegetables are a great source of folate. Some dark, leafy vegetables that are especially rich in folate include:
Beef Liver
Beef liver is organ meat from cows. Beef liver contains 215 micrograms of folate per 3-ounce serving.Beef liver also contains high amounts of iron, vitamin A, and copper.
Broccoli
Broccoliis acruciferousvegetable that provides 28 micrograms of folate per half cup of raw broccoli and 84 micrograms of folate per 1/2-cup serving of cooked broccoli.It is also an excellent source of fiber.
Banana
Bananas are a type of fruit that contain an excellent amount of folate. A medium banana, for example, contains around 23.6 micrograms of folate.Bananas are also a great way to obtain potassium.
Eggs
Eggs, a breakfast staple, contain 35.7 micrograms of folate in one large egg.While eggs are high in cholesterol, they do pack a nutrient punch and are agreat way to sneak in extra protein.
Citrus Fruits
Citrus fruits such as oranges or lemons are another way to obtain the daily recommended amount of folate. One large orange, for example, contains 55 micrograms of folate.They also provide vitamin C.
Summary
Eating a healthy diet means that you’re accounting for all the essential vitamins and minerals that make your body function to the best of its abilities. Vitamin B9 is considered an essential vitamin so it is imperative that you make sure it’s part of your diet.
If you are experiencing symptoms of folate deficiency such as unexplained fatigue, anemia, or muscle weakness, talk to your healthcare provider about adding a folic acid supplement to your diet and to rule out other potential causes.
Frequently Asked QuestionsA folic acid deficiency is often subtle. Signs of being deficient include muscle weakness, unexplained fatigue, and anemia.No, B12 is not the same as folic acid. While folic acid is a B vitamin, specifically B9, vitamin B12 has an entirely different function. That said, folic acid and vitamin B12 do work together to help the functioning of red blood cells.No. Currently, there is no evidence that suggests that folic acid supplementation can cause weight gain.
Frequently Asked Questions
A folic acid deficiency is often subtle. Signs of being deficient include muscle weakness, unexplained fatigue, and anemia.
No, B12 is not the same as folic acid. While folic acid is a B vitamin, specifically B9, vitamin B12 has an entirely different function. That said, folic acid and vitamin B12 do work together to help the functioning of red blood cells.
No. Currently, there is no evidence that suggests that folic acid supplementation can cause weight gain.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Folic acid in diet.MedlinePlus.Vitamins.Centers for Disease Control and Prevention.Folic acid.Zhao Y, Guo C, Hu H, et al.Folate intake, serum folate levels and esophageal cancer risk: an overall and dose-response meta-analysis.Oncotarget. 2017;8(6):10458-10469.National Institute Of Health: Office of Dietary Supplements.Folate: fact sheet for health professionals.USDA FoodData Central.Pinto beans.USDA FoodData Central.Spinach.USDA FoodData Central.Romaine lettuce.USDA FoodData Central.Brussels sprouts.USDA FoodData Central.Beef liver.USDA FoodData Central.Broccoli.USDA FoodData Central.Bananas.USDA FoodData Central.Eggs, grade A, large, egg whole.USDA FoodData Central.Oranges.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Folic acid in diet.MedlinePlus.Vitamins.Centers for Disease Control and Prevention.Folic acid.Zhao Y, Guo C, Hu H, et al.Folate intake, serum folate levels and esophageal cancer risk: an overall and dose-response meta-analysis.Oncotarget. 2017;8(6):10458-10469.National Institute Of Health: Office of Dietary Supplements.Folate: fact sheet for health professionals.USDA FoodData Central.Pinto beans.USDA FoodData Central.Spinach.USDA FoodData Central.Romaine lettuce.USDA FoodData Central.Brussels sprouts.USDA FoodData Central.Beef liver.USDA FoodData Central.Broccoli.USDA FoodData Central.Bananas.USDA FoodData Central.Eggs, grade A, large, egg whole.USDA FoodData Central.Oranges.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Folic acid in diet.MedlinePlus.Vitamins.Centers for Disease Control and Prevention.Folic acid.Zhao Y, Guo C, Hu H, et al.Folate intake, serum folate levels and esophageal cancer risk: an overall and dose-response meta-analysis.Oncotarget. 2017;8(6):10458-10469.National Institute Of Health: Office of Dietary Supplements.Folate: fact sheet for health professionals.USDA FoodData Central.Pinto beans.USDA FoodData Central.Spinach.USDA FoodData Central.Romaine lettuce.USDA FoodData Central.Brussels sprouts.USDA FoodData Central.Beef liver.USDA FoodData Central.Broccoli.USDA FoodData Central.Bananas.USDA FoodData Central.Eggs, grade A, large, egg whole.USDA FoodData Central.Oranges.
MedlinePlus.Folic acid in diet.
MedlinePlus.Vitamins.
Centers for Disease Control and Prevention.Folic acid.
Zhao Y, Guo C, Hu H, et al.Folate intake, serum folate levels and esophageal cancer risk: an overall and dose-response meta-analysis.Oncotarget. 2017;8(6):10458-10469.
National Institute Of Health: Office of Dietary Supplements.Folate: fact sheet for health professionals.
USDA FoodData Central.Pinto beans.
USDA FoodData Central.Spinach.
USDA FoodData Central.Romaine lettuce.
USDA FoodData Central.Brussels sprouts.
USDA FoodData Central.Beef liver.
USDA FoodData Central.Broccoli.
USDA FoodData Central.Bananas.
USDA FoodData Central.Eggs, grade A, large, egg whole.
USDA FoodData Central.Oranges.
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