12 Best Dietary sources Of Folic Acid


Folic acid is one of the B vitamins. It is a vitamin B9. Folic acid plays an important role in producing and maintaining the new cells. It also works wonder in preventing the changes to the DNA which can lead to cancer. Since folic acid is a water-soluble vitamin, our body cannot store it. Hence, we need to consume folic acid rich foods on a regular basis. We need folic acid for the proper development of our body. It plays an important role for the several functions of the body. Today, let us discuss the dietary sources of folic acid.

Here Are The 12 Best Dietary sources Of Folic Acid:

1. Okra

Okra is one of the amazing vegetables with the adequate amount of folic acid. Okra consists of various vitamins and calcium, zinc, fiber and potassium. The presence of folic acid in okra prevents the spina bifida, hence this vegetable is recommended for pregnant women. It is suggested to include okra in your regular diet to prevent the folic acid deficiency.[1]


2. Avocado

The delicious fruit which consists of folic acid is avocado. This fruit can be consumed on a regular basis to enjoy its innumerable health benefits. This amazing fruit keeps the deficiency of folic acid at bay. You can consume a raw avocado to obtain folic acid.[2]


3. Lentils

Another dietary source from which you get folic acid is lentils. Since lentils are the excellent source of folic acid (vitamin B9) this dietary source is recommended to the pregnant women. This is because lentils are very helpful in reducing the risk of neural tube defects. Lentils are very important in making the heart healthy as well.[3]


4. Broccoli

Broccoli is another vegetable with folic acid. This amazing vegetable plays an important role in boosting the immune system of our body. It builds stronger bones. It is very helpful for a pregnant lady. Broccoli is also packed with Vitamin A, beta carotene, B vitamins, potassium, iron, chromium, and phosphorus. Prefer to add broccoli in your daily diet.[4]


5. Spinach

We all know that spinach is packed with the variety of minerals, calcium, phosphorus, iron, iodine, copper and magnesium. It also consists of folic acid. In fact, the leading phytochemicals of spinach are the folic acid and carotene. Include spinach to your regular diet to prevent the heart disease and birth defects. Folic acid in spinach cleanses arteries from dietary protein derived amino acid, homocysteine.[5]


6. Asparagus

This vegetable is not only rich in calcium, vitamin C, and potassium but also rich in folic acid. Six spears of this vegetable consist of 135 micrograms of folic acid. This amazing vegetable also consists of glutathione, which is a phytochemical and has cancer-fighting properties. Add this vegetable to your daily diet.[6]


7. Beets

Beetroot is an amazing food with high content of folic acid. This food is very beneficial in fighting cervical cancer. It also lowers the risk of folic acid deficiency and thus prevents cancers to the esophagus, breast, and lung. Consume beetroot on a regular basis.[7]


8. Carrots

We all know that carrots work wonder in promoting healthy eyes. Carrot is also packed with folic acid. This water soluble vitamin with magnesium, potassium, Vitamin B6, Vitamin C and thiamine in the carrot heal the problem of indigestion. In addition to this, carrots prevent cancer and heart disease as well. Prefer to chew carrots to get rid of indigestion problems.[8]


9. Cauliflower

Another vegetable which is rich in folic acid is cauliflower. This amazing vegetable is known to decrease the risk of stomach and colon cancer. It boosts the body’s metabolism. Cauliflower is also used to heal constipation, gout, obesity, kidney and bladder disorders, asthma, high blood pressure, and acne. Since cauliflower resembles the brain, it is known to be effective for the mental function as well.[9]


10. Papaya

It is a known fact that papaya consists of an enzyme called papain. But this pear-shaped tropical fruit is a rich source of fiber and folic acid. But whenever you choose this delicious fruit for obtaining the folic acid, you should firstly check if the skin of the papaya is smooth. The skin should be smooth that you feel slightly soft when touched. You should not choose the papaya which is blemished and bruised.[10]


11. Strawberry

Strawberries, world’s most popular fruits are the terrific source of folic acid. These red and juicy fruits may prevent cancer as well. But, whenever you shop for strawberries, you have to look for plump, red, well formed and juicy berries. Consume strawberries on a regular basis to enjoy the maximum amounts of folic acid.[11]


12. Squash

Squash is not only an excellent source of potassium and Vitamin A but also rich in folic acid. It is also packed with copper, pantothenic acid, and vitamin C. Hence, butternut squash is considered super healthy foods. Squash is also considered as a dietary source of folic acid.[12]