Know The Top 8 Folate Rich Foods With Their Health Benefits!

Nimisha Gupta

Nimisha Gupta
Nov 2023

2 min read
Folate Rich Foods

Table of content

Whether you’re looking to boost your immune system, support brain function, or promote healthy cell growth, adding folate rich foods to your diet is a fantastic choice. 

Folate, or vitamin B9, is a crucial nutrient in DNA synthesis, supporting physical and mental health.

But what foods are high in folate? This blog will help you understand why folate is vital for your health and how to get enough of it from various food sources.

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What Are The Best Foods Rich In Folate?

Folate is a crucial vitamin B that is an important nutrient to maintain good health, and we’re here to tell you about the best food sources of this vitamin. Did you know the recommended daily folate intake for healthy adults is 400 mcg? 

Whether you are a pregnant mother striving for a healthy pregnancy or simply aiming to enhance your overall well-being, these folate-packed powerhouses will brighten your plate and nourish your body from within. So, let’s begin!

Top 8 Folate Rich Foods

 1. Asparagus

It is a green vegetable with a concentrated amount of folate and other vitamins and minerals. Four spears of cooked asparagus provide 22% of the DV of folate. Asparagus can be roasted, grilled, steamed, or sautéed, served as a side dish, or added to salads, pasta, or omelets.

  • Folate rich foods like Asparagus are essential for DNA synthesis and repair, cell division, and fetal development. Asparagus also has anti-inflammatory and antibacterial properties.
  • It can help prevent urinary tract infections, kidney stones, as well as gout.

2. Leafy greens

Green leafy vegetables such as kale, lettuce, mustard greens, spinach, and arugula are high in folate and low in calories. One cup or 30 gms of raw spinach provides 15% of the DV of folate. You can consume leafy greens raw in salads or smoothies or cooked in soups or stir-fries.

  • Green leafy vegetables are folate and iron-rich foods that prevent birth defects such as spina bifida and anencephaly in pregnant women.
  • It can also lower the risk of certain cancers, such as colon cancer and leukemia. Leafy greens are folate and zinc rich foods that contain vitamins K and C, calcium, iron, and magnesium. Hence, they can help strengthen your bones, teeth, skin, and immune system.

3. Eggs

Eggs are a good source of folate, protein, selenium, riboflavin, and vitamin B12. One large hard-boiled egg provides 6% of the DV of folate. Eggs can be boiled, scrambled, fried, or poached and eaten for breakfast or any other meal.

  • Consuming eggs is good for proper brain function and mental health. It can help prevent depression, anxiety, and cognitive decline.
  • Eggs are folate rich foods that also contain lutein and zeaxanthin, two antioxidants that may help protect your eyesight.
  • They can reduce the risk of age-related macular degeneration and cataracts.

4. Avocado

This fruit is creamy, delicious, and full of healthy fats. Half a cup (75 grams) of cubed avocado provides 15% of the DV of folate. Avocado can be eaten as a snack, spread on toast, or added to salads, sandwiches, or smoothies.

  • Avocado is a fiber-rich food that benefits skin health and wound healing. It can help prevent skin aging, acne, and eczema.

  • Avocado also contains monounsaturated fats, which can lower cholesterol, improve insulin sensitivity, and prevent weight gain.

 5. Bananas

This sweet and filling fruit is very common in India and is high in folate and potassium. One medium banana provides 6% of the DV of folate. Bananas can be eaten as a snack, sliced on cereal, or blended into smoothies.

  • Folate in bananas is essential for energy production and metabolism. It can help convert food into fuel and regulate blood sugar levels.
  • Bananas also contain potassium, which can balance fluid levels, regulate blood pressure, and prevent muscle cramps.
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 6. Brussels sprouts

These are small green vegetables that look like miniature cabbages. They are cruciferous folate rich foods that have many health benefits. Half a cup of cooked Brussels sprouts provides 20% of the DV of folate. Brussels sprouts can be roasted, sautéed, or baked and served as a side dish or a snack.

  • Brussels sprouts are good for improving bone health and osteoporosis prevention. It can help maintain bone density and prevent fractures.
  • They also contain glucosinolates, phytochemicals that can modulate hormone levels and protect against hormone-related cancers like breast and prostate cancer.

7. Broccoli

Broccoli is a cruciferous vegetable in the same family as cabbage, cauliflower, and kale. It is one of the most nutritious vegetables you can eat. Half a cup of chopped broccoli provides 13% of the DV of folate furthermore Broccoli can be eaten raw, steamed, roasted, or stir-fried and added to salads or soups.

  • Broccoli is a folate and vegetable protein-rich food, essential for immune system function and cancer prevention.
  • It can help activate natural killer cells and suppress tumor growth.
  • Broccoli also contains sulforaphane, which has anti-inflammatory, anti-cancer, and anti-diabetic properties.

8. Peanuts

Peanuts are high in protein, fat, and various vitamins and minerals. Approx. 28 – 30 grams of dry roasted peanuts provide 27 micrograms (mcg) of folate, which is 7% of the daily value (DV) for adults moreover peanuts as folate rich foods can be eaten as a snack, spread as peanut butter, or added to salads, soups, or desserts.

  • Folate in peanuts is a B vitamin important for making DNA, preventing anemia, supporting brain health, and reducing the risk of birth defects.
  • Peanuts contain other necessary nutrients such as vitamin E, niacin, manganese, and thiamine.
  • Peanuts can help lower cholesterol, blood pressure, and blood sugar levels. They can also promote fullness and weight loss.

So, these are the best foods high in folic acid. From leafy greens like arugula and spinach to fruits like banana and avocado, there are plenty of delicious options. Citrus fruits like Oranges, lemons, and grapefruits also contain decent folate levels while providing refreshing flavors! 


Including a good amount of folate in your diet is crucial for various bodily functions, including cell growth and repair, red blood cell production, brain development, and DNA synthesis. It’s essential for pregnant women as it helps prevent congenital disabilities in the baby’s neural tube.

So, including these eight folate-rich foods in your diet is a fantastic way to support overall health and well-being. So why wait? Start adding more folate-rich foods to your plate today! Let us make each meal a colorful celebration of nourishment by embracing nature’s powerful sources of folate! 

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Frequently Asked Questions

What Are The Foods Having The Most Folate?

Foods high in folate include dark leafy greens, beef liver, asparagus, and legumes, which are excellent sources of this essential nutrient.

From Where Can I Download The Foods Rich In Folate PDF?

Folate, also known as vitamin B9, is a vital nutrient that plays a crucial role in our overall health and well-being. You can download folate rich foods PDF here.

Which Fruit Is Highest In Folate Content?

Oranges are one of the fruits highest in folate content, providing a significant amount of this essential nutrient.

What Are The 3 Benefits Of Folic Acid?

Folic acid helps prevent birth defects, supports red blood cell production, as well as may reduce the risk of heart disease.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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