We’ve entered a new year, a time when many us are making resolutions to incorporate more healthy habits into our daily routines. Along with getting exercise, drinking more water, and improving our sleep, we could probably all stand to incorporate a few more vitamins into our diets.
Enter folate or folic acid — a vitamin so important, it gets it’s very own Awareness Week at the beginning of January! And sure, you can find B9 in the supplement aisle of your local grocery store, but most people reap the greatest benefits by getting folate from their food. But which foods should you choose? Keep reading.
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What Is Folate?
The terms folate and folic acid are often used interchangeably, but the key distinction comes down to whether the vitamin is natural or man-made. Folate is the form of vitamin B9 that occurs naturally in our food, while folic acid is the synthetic version found in supplements and fortified foods.
But which foods naturally high in folate should you turn to? We sifted through tons of information from the USDA’s FoodData Central to find 15 eats that boast at least 10% of your recommended daily value (DV) per serving:
Artichokes
Boasting 134 mcg (34% DV) in a single raw cup serving, artichokes are another mean, green, folate-producing machine.
Try them in a light and refreshing spinach pasta salad or simply dip the steamed leaves in butter.
Asparagus
Asparagus is yet another green veggie flexing its folate muscles, with 70 mcg (18% DV) in raw serving equal to about 8 spears. Asparagus also has some the highest amounts of prebiotics that fight inflammation and keep our guts healthy.
Reach for a bunch during peak season in the spring for recipes like this can’t-miss grilled asparagus pizza.
Avocado
Millennials looking to the get their folate can rejoice because avocado makes an appearance on this list! Alongside fiber and healthy fats, just a third of the fruit contains 41 micrograms of folate for just over 10% of your daily value.
Go ahead and make that avocado toast. (You know you want to.) Add an egg on top for about 25 more micrograms of vitamin B9.
Beets
Whether you love them or think they taste like dirt, there’s no getting past the fact that beets serve up a ton of nutrients, especially folate — 148 micrograms (37% DV) in a raw, 1-cup serving. (Not to mention, they bring a beautiful burst of color to any plate.)
Never been able to make your peace with beets? This recipe is packed with other superfoods like kale and quinoa promises to change your mind.
Broccoli
Like so many other green vegetables, broccoli is high in a multitude of vitamins and cancer-fighting compounds. Along with vitamins C, K, and A, broccoli boasts 57 mcg (14% DV) of folate in a raw, 1-cup serving.
We love it in a satisfying cheesy, chicken casserole or alongside peppers, carrots, and snow peas in stir-fry.
Brussels Sprouts
As part of the same family that includes broccoli and cabbage, it’s probably not a surprise to see Brussels sprouts on the list. With 55 micrograms of folate, a raw 1-cup serving offers eaters nearly 14% of their daily value.
Pump up the antioxidants by roasting them with garlic or add them into a zesty and crunchy kale Caesar salad.
Cauliflower
We’ll be honest, we never exactly thought cauliflower was all that exciting, but it certainly brings some folate to the plate — 61 micrograms (15% DV) per 1-cup serving.
Pair cauliflower with hearty lentils and spicy chipotle sauce for a healthy twist on Taco Tuesday that even meat-eaters won’t be able to resist.
Leafy Greens
Low in calories but bursting with nutrients such as calcium, potassium, and vitamin C, it probably comes as no surprise that leafy greens also serve up a healthy dose of folate. Leading the pack are turnip greens with 107 mcg (27% DV) in a raw, 1-cup serving.
Add a B9 punch to your lunch with hearty salads made of other heavy hitters such as spinach and romaine.
Legumes
Legumes of all kinds — beans, peas, lentils, and yes, peanuts — are one of the next highest sources of folate, as well as other important nutrients like fiber, iron, and magnesium. Top among these is edamame, which supplies 229 mcg (57% DV) per just half a cup.
Incorporate them into your favorite soup or salad recipe and get your B9 fill!
Okra
One of the South’s favorite veggies is also a great source of fiber, minerals, and vitamin B9. With a 1-cup serving, equal to about 8 pods, you can reap the benefits of 60 micrograms (15% DV) of folate.
Add these “ladies’ fingers” to your diet with — what else? — a rich and flavorful gumbo.
Sunflower Seeds
Packed with protein, fiber, and healthy fatty acids — not to mention 67 mcg (17% DV) of folate per serving — there’s really no reason not to up your intake of sunflower seeds.
Eat them on their own, make sunflower butter, or try this truly delectable granola-like snack.
Tropical Fruit
Rich in antioxidants such as vitamin C and carotenoids, many of the fruits grown in regions such as Mexico, Central America, and Southeast Asia also lend a high supply of folate per serving.
To get your recommended dose of vitamin B9, try a tropical fruit smoothie made with guava or an eye-catching salad topped with slices of mango.
Fortified Folate-Rich Foods
Since the late 1990s, the Food and Drug Administration has required makers of enriched grains to add folic acid to products such as bread, cereal, pasta, and rice. With these products being among some of the most widely consumed in the US, they’ve become the primary source of B9 for many Americans.
Check the label when shopping as not all these grain products are enriched, and even those that are can vary.
What About Folic Acid Supplements?
If you eat a healthy diet full of fruits, vegetables, and enriched whole grains, it’s unlikely that you’ll need a folic acid supplement for any extended period. However, if you’re pregnant, have a malabsorptive condition such as celiac, consume excessive amounts of alcohol, or are struggling with issues such as gum disease, a B9 supplement could be beneficial.
As with any major change to your diet, talk to your doctor to determine the right choice for you and your body.
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