Blueberries provide traditional nutrients-carbohydrates, fiber, vitamin C, vitamin E, beta-carotene, folic acid, iron and potassium.
Many fruits contain folic acid, but citrus fruits rank highest — oranges are especially high in the vitamin. Other folate-rich fruits include grapefruit, papayas, grapes, bananas, strawberries, raspberries and cantaloupe.
They are an excellent source of folate.
Strawberries are an amazing source of folate (the folic acid found in food). Inadequate amounts of folate in the aging population can contribute to atherosclerosis, vascular disease and even a decline in cognitive function.
Bananas are another great source of folate as well as potassium, magnesium, and vitamin C. They also help moderate blood sugar levels; help improve digestion and support heart health.
Avocados
Just one more reason to love avocados is their significant amount of folate per cup - around 90 mcg. In addition, avocados are a great source of heart-healthy fats, vitamin K and dietary fiber.
Eggs are a common breakfast food, high in many essential vitamins and minerals. Along with protein, selenium, riboflavin, and vitamin B12, one hardboiled egg contains 22mcg of folate.
According to this study, one egg (60 g) may provide 40–86 µg of folates, which corresponds to 10–22% of the recommended daily intake for adults, 400 µg according to the Nutrition Standards for the Polish Population.
Remember, peanut butter is a nutritious snack. It provides four percent of your daily value of iron, and ten percent of your daily value of both vitamin E and folate. These are only a few of the nutrients you get from peanut butter.
Try not to eat processed foods with added folic acid. Avoiding store bought wheat products could be the most important piece of this puzzle. Since a law was passed in 1998, all grain product have been fortified with folic acid.
Grain products that say "enriched" on the label have folic acid added to them. This includes bread, rolls, rice, pasta, instant oatmeal, and other foods made from enriched flour (e.g., crackers, cookies, and flour tortillas). At this time, whole grain foods do not have folic acid added to them.
Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.
Foods with B9
Nuts and seeds, especially hazelnuts, walnuts, sunflower seeds, peanuts, flax seeds and almonds.
Vitamin B12 is an especially important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, the body's genetic material. Vitamin B12 works closely with vitamin B9, also called folate or folic acid, to help make red blood cells and to help iron work better in the body.
Most cheese varieties contain between 10 microg and 40 microg folate per kg, with slightly higher values for whey cheese.
Dairy products, especially fermented milk such as yogurt, are moderate folate sources.
A staple on many plates, a cooked half-cup of broccoli carries 52 micrograms of folic acid, along with fiber, potassium, and vitamin C. Palinski-Wade recommends steaming vegetables like broccoli rather than boiling them, since folic acid is a water-soluble vitamin that can leach out into the water.
Carrots
Carrots are another extremely popular vegetable that is probably in your home right now. Just one cup of raw carrots will give you almost 5% of your daily recommended needs for folic acid. Eat baby carrots as a snack or add them to your salads for a folate boost!
Pregnant women who include almond in their diet may help to save their babies from birth defects. This is mainly because almonds contain folic acid that is essential for brain development. It also plays an essential role in healthy tissue and cell formation.
Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains (Table 2) [4,12].