Folic Acid Foods. Huge list.

Once a woman reaches childbearing age or has commenced their pregnancy, it’s important for them to consume adequate quantities of folic acid foods. And even after the infant is born, it is important for the breastfeeding mother to continue consuming folate acid foods so as to provide their child with adequate levels of folate necessary for proper growth. Foods rich in folate acid are important because they contain this essential vitamin which helps to prevent the birth of premature babies and birth defects relating to the brain or spinal cord. Read on to find out more about the importance of foods rich in folate.

Benefits of Folic Acid Foods

There are various health benefits that come with consuming foods rich in folate. These foods:

  • Support the production of red blood cells so as to prevent anemia
  • Support the production of cells, especially in the skin
  • Allow for the proper functioning of the nervous system
  • Prevent bone fractures that would occur as a result of osteoporosis
  • Prevent dementias such as Alzheimer’s disease


Photo by Elizabeth Thomsen

Symptoms of Folic Acid Deficiency

Children who do not consume enough foods rich in folate are likely to develop the following health conditions:

  • Anemia
  • Weight loss
  • Diarrhea
  • Irritability
  • Mental fatigue
  • Forgetfulness
  • Confusion
  • Depression
  • Insomnia
  • General or muscular fatigue
  • Gingivitis or periodontal disease

Foods Rich in Folic Acid

It is important to note that foods tend to lose their folic acid content due to cooking or prolonged storage. In order to get the most of this nutrient from foods rich in folate, you are therefore better off eating your beans, fresh fruit and vegetables raw or cooked lightly. Below is a list of recommended folic acid foods that provide the body with a good source of folate.

  • Asparagus
  • Avocados
  • Baked beans
  • Baked potato
  • Bananas
  • Beets
  • Black-eyed peas
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Corn
  • Eggs
  • Great Northern beans
  • Green peas
  • Iceberg lettuce
  • Kidney beans
  • Lentils
  • Lima beans
  • Okra
  • Orange juice
  • Oranges
  • Peanuts
  • Romaine lettuce
  • Spinach
  • Strawberries
  • Sunflower seeds
  • Tomato Juice

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