Foods High in Folate
Folate, also known as vitamin B9, is naturally present in a wide variety of foods. Some of the foods that contain high levels of folate include:
- Legumes: Beans, peas, and lentils are excellent sources of folate. For example, one cup of cooked kidney beans contains 131 mcg of folate, which is about 33% of the Daily Value (DV) .
- Nuts and seeds: Almonds and flax seeds provide a good amount of folate in each serving.
- Beef liver: A 3-ounce serving of cooked beef liver contains 212 mcg of folate, which is about 54% of the DV.
- Fortified grains: Foods like cooked spaghetti and enriched breads contain added amounts of folic acid.
- Dark green leafy vegetables: Spinach, asparagus, and Brussels sprouts are among the foods with the highest folate levels.
- Other sources: Fresh fruits, whole grains, eggs, and aquatic foods are also good sources of folate.
Eating a variety of these healthy foods, along with fortified foods, is an easy way to increase folate intake.
