A List of 10 High Folate Vitamin B9 Foods

Kale is high in folate

Folate or water soluble B vitamin is different from other B vitamins as it does not play any role in energy metabolism. Instead, folate helps in the formation of new cells in the body. Folates help the body absorb vitamin B12 and amino acids better. A folate deficiency in the body leads to anemia, which is characterized by an unhealthy red blood cell count.

High folate foods are essential to build immunity and for better digestion. High folate foods are recommended in particular, to pregnant women and breast feeding mothers as folate deficiency could lead to several defects in the child such as spina bifida, which affects the neural tube. To prevent such defects the FDA has made it mandatory for all processed grains to be fortified with folate.

Folate plays a vital role in DNA replication. Cancer patients are recommended high folate foods as they prevent damage to the DNA. Low folate levels in the blood are known to increase the risk of various types of cancer, such as breast, brain, lung and cervical cancer.

High folate foods are known to lower the risk of heart disease by 55%. That’s because folate reduces homocysteine levels in the blood. Homocysteine has been linked to heart attacks and strokes.

Here, we list 10 high folate foods that you should make a regular part of your diet.

Fortified Cereals

High folate cereal

The FDA has made it mandatory for all processed foods to be fortified with folate. Just a cup of fortified cereals supply around 400 mcg of folic acid, which is so important for your overall health. They are also rich in fiber and contain only minimal sugar. Fortified cereals are healthy, wholesome high folate foods that can be had for breakfast or as a snack.

Cooked Lentils

Red lentils are high in folate

Cooked lentils are powerful high folate foods that contain 180 mcg of folate in each serving of half a cup. They are rich in fiber and protein. Lentils are low in fat and make for healthy, wholesome meals when boiled for 20 minutes and served over rice or when added to soup.


Spinach leaves are high in natural folate

Spinach is of the most popular dark green leafy vegetables that is rich in iron which is so essential for those looking to build muscle. Spinach is rich in phytochemicals such as beta carotene and lutein, which are known for their anti-cancer properties. It is high in folate as well.


Fresh Green Broccoli

Broccoli is a very tasty cruciferous vegetable that is perfect for weight loss as it suppresses the appetite and makes you feel content without adding any calories. Broccoli has excellent anti-inflammatory powers and is a powerful antioxidant. A half-cup of cooked broccoli has 50 mcg of folate.


Beans and legumes

Beans are rich sources of fiber and protein and contain no saturated fat. Beans are powerful high folate foods that fight type 2 diabetes, reduce the risk of cardiovascular disease, prevent cancer and lower high blood pressure. Beans are rich sources of calcium and potassium. A cup of beans contains 180 mcg of folate.


Fresh eggs

Eggs are perhaps the most nutritious food that you can have for breakfast. They are rich in a variety of nutrients and are a powerful source of protein. They are absolutely essential for those who are looking to build muscle. A single egg contains as much as 25 mcg of folate, which just goes to show why eggs are so essential.

Seeds and Nuts


Seeds and nuts such as sunflower seeds, peanuts, flax seeds, pumpkin seed and almonds are some of the most powerful high folate foods available in the supermarket. Just one cup of seeds and nuts such as sunflower seeds, peanuts or flax seeds contains 300 mcg of folate. Nuts such as almonds are rich in folic acid.


Pasta meal

Pasta is one of the best folate foods out there. It gives you all the energy you require for your day to day activities and gives you the fuel you need to keep your body running. A cup of pasta has 100 mcg of folic acid. Nursing mothers and pregnant women are given pasta for breakfast.



Just half a cup of boiled asparagus gives you 85 mcg of folate. Asparagus is a rich source of potassium and fiber and can be used to prepare a variety of tasty meals.


Cantaloupe is also rich in vitamins A and C

Cantaloupe is an incredibly tasty fruit that is one of the best sources of folate. A medium sized cantaloupe would give you 100 mcg of folate. Cantaloupe is also rich in vitamins A and C.

Leave a Reply

Your email address will not be published. Required fields are marked *