Top Folic Acid Foods To Boost Health

Folic Acid Info – Why do folic acid foods matter?

Folic acid is a nutrient you want enough of for a host of good reasons, including effective DNA repair, cardiovascular health, birth defect prevention, good mood, cognitive function and, in certain cases, cancer prevention.

It’s important you get enough.

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The problem is many of us don’t, especially if in at risk group which includes young women of childbearing age, pregnant women, heavy drinkers, smokers, folks with malabsorption conditions and those suffering liver or kidney disease.

Luckily, folic acid foods are a great way of meeting your folic acid needs, along with supplements and fortified foods.

Folic Acid Foods - Green leafies veg including spinach, kale, mustard greens & asparagus

Press here for more info on the benefits of folic acid including how much you need each day from both fortified and unfortified folic acid foods along with  supplements.

Folic Acid Food Stars

  • Brewer’s yeast
  • Black eyed peas & kidney beans
  • Soy flour and soy beans
  • Rice and wheat germ
  • Pork, beef and lamb liver
  • Green leafies veg including spinach, kale, mustard greens & asparagus

Folic Acid – How much is absorbed?

When calculating your daily intake of folic acid, remember that only 50% of folic acid in food is absorbed compared to 100% in supplements, if taken without food, and 85%, if taken with food.

Folic Acid Info -   Folic acid is easily destroyed by cooking.

Another factor to remember when getting your folic acid from foods is that, like other water-soluble B Vitamins, folic acid is easily destroyed by heat, light and exposure to air. It's called cooking!

The solution to preserve folic acid in food?

1. Eat as much of your folic acids foods fresh and raw and, if necessary, cook minimally. 2. Store food properly to maintain freshness. 3. Refrigerate if necessary.


Folic Acid Info – Top Folic Acid Foods

Folic Acid Foods*

Mcg per 3.5 oz/100g**

**Remember only about 50% of folic acid in food is absorbed so calculate this when determining your daily intake.

Brewer’s yeast - 2022 mcg

Black-eyed peas – 440 mcg

Rice germ - 430 mcg

Soy flour – 425 mcg

Wheat germ - 305 mcg

Beef liver – 295 mcg

Lamb liver – 275 mcg

Soy beans - 225 mcg

Pork liver - 220 mcg

Bran - 195 mcg

Kidney beans – 180 mcg

Mung beans – 145 mcg

Lima beans – 130 mcg

Navy beans – 125 mcg

Garbanzo beans – 125 mcg

Asparagus – 110 mcg

Lentils – 105 mcg

Walnuts - 77 mcg

Spinach, fresh - 75 mcg

Kale- 70 mcg

Filbert nuts - 65 mcg

Beet & Mustard greens -60 mcg

Textured vegetable protein - 57 mcg

Roasted peanuts - 56 mcg

Peanut Butter- 56 mcg

Broccoli - 53 mcg

Barley - 50 mcg

Split peas - 50 mcg

Whole wheat cereal - 49 mcg

Brussels sprouts - 49 mcg

Almonds – 45 mcg

Whole Wheat flour - 38 mcg

Oatmeal - 33 mcg

Cabbage- 32 mcg

Dried figs - 32 mcg

Avocado - 30 mcg

Green beans - 28 mcg

Corn - 28 mcg

Coconut, fresh - 28 mcg

Pecans - 27 mcg

Mushrooms - 25 mcg

Dates - 25 mcg

Ground Beef - 7 mcg

Orange - 5 mcg


*List from  Clinical Nutrition, a functional approach, second edition, Deana Liska among others, published by  The Institute for Functional Medicine, 2004

For more on folic acid and related topics…

Press here for more on folic acid benefits.

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