Folic acid, also known as vitamin B9, is an essential nutrient that plays a critical role in DNA synthesis, cell growth, and especially during pregnancy to prevent neural tube defects in the developing baby. Including folic acid-rich foods in your diet is important for everyone, particularly women who are pregnant or planning to conceive.
Here’s a closer look at common foods that are excellent sources of folic acid:
- Dark Green Leafy Vegetables
Vegetables like turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, and broccoli are rich in folate, the natural form of folic acid. - Beans
Legumes such as black beans, kidney beans, lentils, and chickpeas provide significant amounts of folate. - Peanuts
Peanuts are not only a protein source but also contain good levels of folic acid. - Sunflower Seeds
These seeds contribute folate along with healthy fats and other nutrients. - Fresh Fruits and Fruit Juices
Oranges, lemons, bananas, melons, and berries and their juices contain folic acid in moderate amounts. - Whole Grains
Whole grain breads, cereals, and pasta often have folic acid, either naturally or through fortification. - Liver
Animal liver, especially from beef or chicken, is one of the highest dietary sources of folate. - Seafood
Certain fish and shellfish like salmon and crab contain folic acid.
Incorporating a variety of these foods into your daily meals helps maintain adequate folate levels, supporting overall health and reducing the risk of certain birth defects during pregnancy. For those with dietary restrictions or higher needs, folic acid supplements may also be recommended by healthcare providers.