Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in your body.
In particular, it supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects.
Vitamin B9 is found naturally in many foods, as well as in the form of folic acid in fortified foods.
It’s recommended that healthy adults get at least 400 mcg of folate per day to prevent a deficiency.
Here are 15 healthy foods that are high in folate or folic acid.
1. Legumes
2. Asparagus
3. Eggs
4. Leafy greens vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate.
5. Beets
6. Citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate.
7. Brussels sprouts.
8. Broccoli
9. Nuts and seeds
10. Beef live is one of the most concentrated sources of folate available.
11. Wheat germ is the embryo of the wheat kernel.
Although it’s often removed during the milling process, it supplies a high concentration of vitamins, minerals, and antioxidants.
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