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].
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.
Avocados
Just one more reason to love avocados is their significant amount of folate per cup - around 90 mcg.
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.
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.
Is there any food or drink I need to avoid? You can eat and drink normally while taking folic acid.
The recommended daily amount of folate for adults is 400 micrograms (mcg). Adult women who are planning pregnancy or could become pregnant should be advised to get 400 to 1,000 mcg of folic acid a day.
Yes, many people get enough folic acid from food alone. Some foods have high amounts of folic acid. For example, many breakfast cereals have 100% of the recommended daily value (400 micrograms) of folic acid in each serving. Check the label to be sure.
Folate is an important nutrient, especially during pregnancy since it reduces the risk of neural tube defects. Peanuts and peanut butter are a good source of folate.
While it is recommended that women who are pregnant take a folic acid supplement, tomatoes are a great source of naturally-occurring folate. This applies equally for women who may become pregnant in the near future.
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!
Oats are a great source of vitamin B6 and folic acid. Vitamin B6 helps the body to use and store energy from food, which is why oats are perfect morning fuel. They also contain folic acid which helps the function of your immune system.
1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.
Raw Hazelnuts / Filberts (No Shell)
While many nuts contain vitamin B9, hazelnuts have some of the highest amounts of this essential vitamin.
Low levels of folic acid can cause megaloblastic anemia. With this condition, red blood cells are larger than normal. There are fewer of these cells. They are also oval-shaped, not round.
Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
One reason could be that you don't have enough hemoglobin to make red blood cells. That's a protein in red blood cells that helps carry oxygen throughout the body. You can also become anemic by not getting enough folate (vitamin B9), the natural form of folic acid found in foods.