10 foods that contain more folic acid than cabbage

Folic acid, also known as vitamin B9, can be obtained naturally from food. Cabbage is a strong source of folic acid, providing about 63 micrograms of folic acid per 100 grams. This makes up about 16% of the Daily Value (DV) of folic acid recommended for adults. There are other foods that contain higher amounts of folic acid.

• Folic acid: 358 micrograms
• Serving Size: 1 cup of cooked cooked lentils

Lentils are rich in vitamins, minerals and fibre. They are great sources of folic acid, providing 90% of the daily value per serving.

Like legumes, lentils also provide a rich source of protein, fibre, magnesium, zinc, phosphorus and even carbohydrates. It is also low in fat, cholesterol-free, and does not cause a sharp spike in blood sugar.

• Folic acid: 215 micrograms
• Serving Size: 3 oz, lightly cooked

Beef liver provides more than 50% of the daily need for folic acid.

It is best not to cook liver for a long time because folic acid is sensitive to heat. Research shows that a significant amount of the vitamin is degraded by heat or lost during food processing. Consider grilling, steaming (at 100°C for 30 minutes), or sous vide cooking (60°C for 75 minutes) for maximum folic acid retention.

Apart from folic acid, beef liver is rich in vitamin A, iron and protein.

While beef liver is rich in nutrients, some health concerns are associated with it, including high blood cholesterol levels, bacterial contamination, and antibiotic residues in the meat due to misuse of antibiotics during animal feeding.

• Folic acid: 113 micrograms
• Serving Size: Half a cup of boiled or cooked spinach

A serving of spinach provides about 33% of the daily value for adults. This is almost double the 65 micrograms provided by boiled/cooked cabbage.

Spinach is also full of:

• Calcium
• Potassium
• Sodium
• magnesium
• Vitamin A
• Vitamin C

• Folic acid: 105 micrograms
• Serving Size: Half a cup

Black-eyed peas are a form of cowpea and are highly nutritious. Boiled black-eyed peas are very versatile and delicious. As with other legumes, they provide a high amount of folic acid, with half a cup containing about 26% of the daily value of folic acid for adults.

Black-eyed peas are also rich in:

• Folic acid: 105 micrograms
• Serving Size: 1 cup of cooked or boiled broccoli

When cooked or boiled, broccoli contains about 26% of the daily value of folic acid. When eaten raw, a cup of broccoli contains 16% of the daily value, or 65 micrograms.

Aside from folic acid, broccoli is abundant in:

• Vitamin C
• Vitamin K
• Vitamin A
• Potassium
• Calcium
• iron

These vegetables are associated with many health benefits, including:

• Regulating blood sugar
• Support the immune system
• Intestinal protection
• Weight management

• Folic acid: 103 micrograms
• Serving Size: 100 grams of raw beets

A serving of raw beets provides about 26% of the daily value of folic acid.

Beets also provide essential nutrients such as manganese, potassium, and vitamins that support liver health, help manage blood sugar and blood pressure, and improve digestive health.

Besides eating it raw, you can also cook it or blend it into a smoothie, smoothie or powder.

• Folic acid: 90-100 micrograms
• Serving Size: Varies

Most grain foods and processed cereals are fortified with folic acid (the synthetic form of folate). These ready-to-eat cereals are already enriched to meet your recommended nutritional needs. In addition, the body absorbs folic acid more easily than folic acid found in food.

• Folic acid: 89 micrograms
• Serving Size: Four boiled beans

A serving of asparagus provides 22% of the daily value for an adult.

Asparagus is also a good source of fiber and vitamins C and E. Asparagus also contains antioxidants that protect the body from cell-damaging free radicals.

Consuming asparagus may help improve sleep, support gut health, and promote weight loss.

• Folic acid: 86 micrograms
• Serving Size: 100 grams

Brussels sprouts contain about 22% of the daily value of folic acid.

They are also good sources for:

• Vitamin C
• Vitamin K
• Carotene
• iron
• Potassium
• Calcium
• magnesium
• Fiber

• Folic acid: 81 micrograms
• Serving Size: 100 grams

Avocados provide 20% of the daily value of folic acid.

It is also rich in unsaturated fats and contains a huge amount of nutrients such as:

• Fiber
• Vitamin C
• Potassium
• Vitamin E

Its potential benefits include reducing blood fat concentrations and improving digestion by supporting the production of metabolites that promote gut health. Eating avocados is also linked to improved memory and thinking skills, improved eye health, and reduced risk of heart disease.

The recommended daily amount of folic acid varies depending on age and stage of life. For example, pregnant people need more because the growing fetus needs folic acid to grow optimally. Here’s how much folic acid people should get:

• Newborns (6 months and younger): 65 micrograms
• Infants (7-12 months): 80 micrograms
• Young children (1-3 years): 150 micrograms
• children: 200-300 micrograms
• Teenagers and adults: 400 micrograms
• Pregnant people: 600 micrograms
• People who do nursing: 500 micrograms