Folic Acid In Food: These Are The 7 Frontrunners

Folic acid, also known as vitamin B9 or folate, is a water-soluble vitamin that is particularly important for cell division and growth in the body. Pregnant and breastfeeding women therefore also have an increased need. We introduce you to the seven top folic acid foods!

The body needs foods containing folic acid because they cannot produce the B vitamin itself. The organism needs folic acid for the smooth running of metabolic processes. Adults consume about 400 micrograms of the vitamin daily. If the depots in the body are not replenished, weight loss, diarrhea, anemia, and even depressive moods can occur. You should therefore cover your daily requirement of folic acid through food – the seven foods with the highest folic acid content:

1. Leaf spinach as a folic acid supplier

With 145 micrograms per 100 grams, green leafy vegetables are one of the folic acid foods par excellence. It is not for nothing that the name of the vitamin derives from the Latin word “folium”, which means “leaf”. If you want to process fresh spinach leaves and preserve as many nutrients as possible, you should steam the spinach and only mix it with the remaining ingredients at the end of the preparation. And leaf spinach can also be eaten raw in a salad.

2. Wholemeal bread – the filling folate food

Wholemeal bread is a particularly versatile folic acid food and a real nutrient bomb. In addition to the important vitamin, it also contains dietary fiber, which keeps you full for a long time and ensures good digestion. Four small slices of whole-grain bread provide around 72 micrograms of folic acid. In addition, it contains a lot of calcium, potassium, and magnesium.

3. Peas: Big on folic acid

The small, green, spherical legumes are not only delicious. In terms of nutrients, peas are also in the top league of folic acid foods. With 160 micrograms, the food covers more than a third of an adult’s daily requirement. A good alternative to fresh peas – which are not always available – is frozen peas. Blanched briefly to retain most of the nutrients.

4. Broccoli, a popular folate-rich food

If you want to eat the full package of health, use it: broccoli. It is not for nothing that folic acid-containing food is one of the healthiest that we know. 500 grams of green cabbage provide a whopping 200 micrograms of the vitamin, covering half of an adult’s daily requirement. Whether as a soup, lightly steamed, or as part of a delicious salad, there are almost no limits to the preparation of broccoli.

5. Asparagus – Folic acid in green and white

Both green and white asparagus are prime folic acid foods. 400 grams of white asparagus exceed the daily requirement of an adult, the green asparagus is in no way inferior to the white. And the taste of asparagus is convincing anyway. Its fine taste is the ideal accompaniment to fish and potatoes in spring.

6. White beans as a source of folic acid

Like all legumes, kidney beans are little powerhouses. They fill you up for a long time and provide valuable protein and vital iron. 100 grams of dried white beans contain 200 grams of folic acid. The food is also available as a can. Anyone who uses white beans from a can or jar is doing everything right. Because the nutrients are preserved during preservation. And there is another plus point: the beans do not have to be soaked overnight, but can be eaten immediately.

7. Bean sprouts – low in calories, high in folic acid

The crunchy sprouts are now just as popular in this country as in their country of origin, India. What many people don’t know: they have mung bean sprouts, but the name soybean sprouts have nevertheless become established. The low-calorie, nutrient-rich sprouts also contain 160 micrograms of folic acid in 100 grams. Particular hygiene is important when storing and processing sprouts. Since they spoil quickly, they are ideal breeding grounds for germs. Thorough washing or short blanching is mandatory.

Anyone who regularly puts these seven folic acid foods on the table not only eats a variety of foods but above all, also eats healthy.

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Written by Danielle Moore

So you landed on my profile. Come on in! I am an award-winning chef, recipe developer, and content creator, with a degree in social media management and personal nutrition. My passion is creating original content, including cookbooks, recipes, food styling, campaigns, and creative bits to help brands and entrepreneurs find their unique voice and visual style. My background in the food industry allows me to be able to create original and innovative recipes.

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