Vegan Foods Rich in Folate (Folic Acid)

Folate is a water-soluble vitamin that supports several functions in the human body.

It’s naturally found in many different food items.

In this article, we’ll have a look at the best vegan sources of folate.

Folate – also called vitamin B9 – plays a significant role in several bodily functions such as cell growth & development, DNA synthesis, metabolism, and more. Research has found that consuming a folate-rich diet is associated with better heart health, improved cognitive skills, and also reduced risk of age-related macular degeneration. The recommended daily intake of folate for a healthy adult is 400 mcg.

Folate is usually sold as a supplement in the form of folic acid in fortified food items. While this form is better absorbed in the body, it’s also present abundantly in several food items.

Without more ado, let’s have a look at some vegan foods that are loaded with this B vitamin.

Legumes are exceptionally high in folate

Legumes – such as peas, beans, and lentils – are a powerhouse of fiber, iron, plant protein, magnesium, and antioxidants. Also, they provide an exceptionally high amount of folate to your body. One standard-sized cup of cooked lentils contains 358 mcg of folate, which is 90% of the recommended daily intake.

Dark, leafy greens are the best vegetable source of folate

It’s no secret that dark and leafy vegetables are highly beneficial to human health. They contain huge amounts of iron, sodium, potassium, calcium, magnesium, vitamin C, vitamin B6, vitamin A, vitamin K, etc. along with folate. For example, one medium-sized cup serving of raw spinach contains 58 mcg of folate, which is 15% of the daily recommended amount.

Citrus fruits contain a moderate amount of folate

Citrus fruits such as oranges, grapefruits, lemons, etc. are known for their excellent health benefits. If consumed regularly, they help support digestion, aid in weight loss, boost heart functions, improve brain health, promote kidney health, and also reduce the risk of cancer.

They contain a good amount of folate. One large orange contains 55 mcg (14% of the daily recommended amount).

Asparagus provides your body with many different nutrients, including folate

Coming from the lily family, asparagus is considered among the healthiest vegetables on earth. It’s available in many different colors such as white, green, and purple. Now, when it comes to the nutrition profile, asparagus contains an excellent number of vitamins, minerals, and antioxidants. A half-cup serving of cooked asparagus contains about 34% of your daily recommended amount of folate.

Nuts and seeds contain folate along with several other vitamins & minerals

Many nuts and seeds are loaded with huge amounts of folate. The list includes almonds, walnuts, peanuts, flaxseeds, chia seeds, sunflower seeds, hazelnuts, and more. A half-cup serving of walnuts contains about 28 mcg of folate, which is 7% of the daily recommended amount. Also, a 1-ounce serving of flaxseeds provides your body with 24 mcg of folate, which is about 6% of the daily recommended amount.

The list also includes bananas, broccoli, Brussels sprouts, etc.

Sayan Paul

Sayan is an art lover with a passion for life and food. Films and music are his two biggest companions and he learns and grows with every film he watches and every song he listens to. He is whom we turn to for all things related to entertainment and films.
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