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.
One medium avocado provides about 121 mcg of folate (around 30% of your daily folate needs!), 230 calories, 9 grams of fiber, 690 mg of potassium, 40 mg of magnesium, and 3 mg of vitamin E (USDA, 2019). Avocados are mostly made of unsaturated fats, which are considered a heart-healthy fat.
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.
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.
Like many other vegetables, broccoli is high in many essential vitamins and minerals, such as vitamin C, vitamin K, and vitamin A. A 1-cup serving of raw broccoli has 57mcg of folate. The folate content is even higher when you cook broccoli, with a half-cup serving providing 84mcg.
Dairy products, especially fermented milk such as yogurt, are moderate folate sources.
Blueberries provide traditional nutrients-carbohydrates, fiber, vitamin C, vitamin E, beta-carotene, folic acid, iron and potassium.
Carrots
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!
May support heart health
Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure. They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.
While it is recommended that women who are pregnant take a folic acid supplement, tomatoes are a great source of naturally-occurring folate.
1. Spinach. Although kale gets loads of attention, spinach is actually the best plant-based source of folate. It has 131 mcg per cooked half-cup, which is 22% of the recommended daily intake for pregnant women, and one-third of the recommended intake for other adults.
Folate deficiency caused by a lack of dietary folate is more common in people who have a generally unbalanced and unhealthy diet, people who regularly misuse alcohol, and people following a restrictive diet that does not involve eating good sources of folate.
A number of drugs such as aminopterin, methotrexate (amethopterin), pyrimethamine, trimethoprim and triamterene act as folate antagonists and produce folate deficiency by inhibiting this enzyme.
Patients with folic acid deficiency should be encouraged to eat a diet rich in green leafy vegetables and fruits.
Is there any food or drink I need to avoid? You can eat and drink normally while taking folic acid.
Weetabix is high in fibre, and is fortified, like most cereals, with extra minerals such as calcium and iron. They also contain folic acid, which is key for healthy cell and tissue development.
How to avoid folic acid: 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.
Potatoes contain folate. Folate plays a role in DNA synthesis and repair, and so it prevents many types of cancer cells from forming due to mutations in the DNA. Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.
While a 1/2-cup serving of fresh blueberries only provides 5 mcg of folate, every bit helps in meeting daily goals. A 1/2-cup serving of fresh blueberries provides 57 g of potassium.
Source of Folate:
Baked beans contain folate a vitamin essential to release the energy in our food. One cup of Baked Beans provides more than 25% of the daily requirement (RDI 400 micrograms/day adults and teenagers).