Health magazine has identified 16 widely available foods that are rich in folate, the B vitamin more commonly known as folic acid, highlighting their value for pregnant women and anyone looking to boost their intake through diet.
Folate is described as an especially important nutrient during pregnancy. Health said increasing folate intake means including a variety of foods in the diet, such as leafy green vegetables, legumes and fruit.
Legumes lead the list
Lentils topped Health's list. One cup of cooked lentils provides 358 micrograms of folate, or 90% of the recommended daily intake. Lentils are also a source of fiber and minerals such as potassium, magnesium and iron.
Health said eating lentils has been linked to a lower risk of diabetes, obesity and cardiovascular disease. The legume also provides plant-based protein along with a range of amino acids in every serving.
Black beans and kidney beans also made the list. Half a cup of cooked black beans contains 105 micrograms of folate, 26% of the daily requirement, along with carbohydrates, fiber, protein and antioxidants that help the body fight disease. One cup of cooked kidney beans provides 131 micrograms, or 33% of the daily value, along with plant protein, minerals, vitamins and fiber.
Vegetables high in folate
Beef liver ranked second overall. A 3-ounce (85 gram) serving contains 215 micrograms of folate, about 54% of the daily requirement, as well as roughly 24 grams of protein and significant amounts of vitamin A, vitamin B12 and copper.
Beetroot provides 148 micrograms of folate per cup when raw, or 37% of the daily value, along with manganese, vitamin C and potassium. Health noted that beetroot steamed, boiled or baked is also a source of nitrates, compounds with a positive effect on health, and cited evidence that beetroot juice may lower blood pressure, making it a potential additional treatment for hypertension.
Asparagus offers 134 micrograms of folate per half-cup cooked serving, or about 34% of the daily requirement, along with vitamins C and E, fructans and flavonoids. Studies cited by Health found asparagus has strong antioxidant properties, with the effect most pronounced in green asparagus.
Leafy greens such as kale, spinach and arugula are low in calories but nutrient dense. One cup of raw spinach provides 58 micrograms of folate, covering 15% of the daily requirement, along with vitamins A and K. Health cited research suggesting that eating one serving of leafy greens a day may slow age-related cognitive decline, and said their antioxidant activity may help ease inflammation.
Broccoli and Brussels sprouts also feature. One cup of chopped raw broccoli contains 57 micrograms of folate, or 14% of the daily value, and the vitamin is largely retained after cooking: the same amount of cooked broccoli provides 168 micrograms, or 42% of the daily requirement, along with vitamins A, C and K and manganese. Half a cup of cooked Brussels sprouts contains 47 micrograms, or 12% of the daily value.
Fruit and folate
Avocado, citrus fruit and papaya also made Health's list. Half an avocado contains about 82 micrograms of folate, roughly 21% of the daily requirement, along with potassium, magnesium and fiber. Health cited research suggesting avocado's heart-healthy fats can improve cholesterol levels and lower the risk of metabolic syndrome.
One large orange contains 55 micrograms of folate, about 14% of the daily value. Health said the fruit's combination of folate and vitamin C supports several biological functions, including immune health.
One cup of papaya provides around 54 micrograms of folate, or 14% of the daily requirement, along with potassium, vitamin C and carotenoids. Health said the carotenoid beta-carotene, found in papaya, has antioxidant effects and can help reduce the risk of vitamin A deficiency.
A medium banana contains about 24 micrograms of folate, or 6% of the daily value, as well as potassium, which supports muscle and heart health, and vitamin B6, which is important for brain function.
Nuts, seeds and fortified grains
Walnuts and peanuts round out the list. A 1-ounce (28 gram) serving of walnuts contains 28 micrograms of folate, 7% of the daily requirement. Health said the alpha-linolenic acid found in walnuts has been linked to several health benefits, including lower cholesterol, reduced inflammation and possible anti-cancer effects. A same-sized serving of dry roasted peanuts provides 27 micrograms of folate, also 7% of the daily value, and Health cited research suggesting peanut consumption may help prevent disease and support longevity.
Fortified grain products, including cereal, pasta and bread, are also enriched with folic acid, though the amount varies by product. One cup of cooked spaghetti contains 99 micrograms, while three-quarters of a cup of bran flakes can contain up to 194 micrograms.
Health said the body may absorb folic acid from fortified foods more easily than folate that occurs naturally. The magazine said folic acid consumed with food is thought to be at least 85% bioavailable, compared with only about 50% bioavailability for naturally occurring folate.
UNIAN previously reported on eight foods that contain far more magnesium than blackberries.
