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20 Folic Acid Foods That You Should Consume

Vitamin B9 that also known as Folic Acid, is a vitamin that is very important especially for pregnant women. Therefore, pregnant women are advised to consume foods that contain folic acid. In pregnant women, folic acid helps the brain development of the fetus, thus preventing birth defects. Pregnant women need at least 400 mcg - 600 mcg of folic acid every day.



National Institutes of Health Nutritional Requirements (µg per day)
Age Infants (RDI) Infants (UL) Adults (RDI) Adults (UL) Pregnant women (RDI) Pregnant women (UL) Lactating women (RDI) Lactating women (UL)
0–6 months 65 None set
7–12 months 80 None set
1–3 years 150 300
4–8 years 200 400
9–13 years 300 600
14–18 400 800 600 800 500 800
19+ 400 1000 600 1000 500 1000


Folic acid deficiency can cause several health problems such as diarrhea, anemia, thrush to the risk of birth defects. Therefore, we are also advised to meet the daily requirement of folic acid. Here we chose several sources of folic acid ranging from vegetables, fruits and others.

20 foods with folic acid

  1. Potatoes. Potatoes for trading commodities can be divided into several classes, such as A, B for the best class, C, D for the bad quality. In a medium sized potato contains 30 mcg of folic acid.

  2. Corn. In one cup of cooked or boiled corn contained 76 mcg of folic acid. So as to meet the needs of vitamin B9 you up to 20% of daily needs. Although many are now in the form of canned corn, but it is recommended to keep eating in the form of fresh corn.

  3. Spinach. By inserting the spinach into the daily menu can also meet the requirement of folic acid. In one cup of spinach contains as many as 263 mcg of folic acid.

  4. Asparagus. Other vegetables containing folic acid is asparagus, asparagus in a cup containing at least 262 mcg of folic acid. In addition, asparagus also contains vitamins C, K, and A.

  5. Broccoli. Broccoli acts as an excellent anti detox. In the consumption of one cup of broccoli, you should suffice at least 24% of the folic acid or vitamin B9 daily.

  6. Cauliflower. Cauliflower is similar to broccoli, this vegetable contains a lot of vitamin C but also contains folic acid. By consuming one cup of boiled cauliflower, can meet at least 55 mcg of folic acid, equivalent to the needs of the body as much as 14%.

  7. Celery. Celery is a vegetable that is used to help problems in patients with kidney stones. Additionally, celery also has a lot of folic acid. In one cup of celery, contain as much as 34 mcg of folic acid, equivalent to 8% of your daily needs.

  8. Carrots. Apparently, carrots also contain folic acid. With the consumption of one cup of carrots can meet the needs folic acid to 5% of daily needs. 

  9. Pumpkins. Pumpkin also has a lot of folic acid content, in a cup containing a total of 36 mcg of folic acid.

  10. Avocado. Avocados contain 90 mcg of folic acid percangkirnya or equal to 22% of the body's needs. Avocados also contain fiber which is needed by the body, vitamin C and fatty acids.

  11. Papaya. One of the fruits that contain lots of folic acid is orange, papaya also contains vitamin B9 but not as much as oranges. Folic acid in the papaya as much as 115 mcg of folic acid.

  12. Oranges. Famous for its citrus fruits are sour. Many people knew him by his vitamin C content. In fact not only that, citrus fruits also contain folic acid. It turns out that most citrus fruits contain a lot of folic acid is 1 orange contains 50 mcg of folic acid. That way if you consume more than 1 piece, you get more than 50 mcg of folic acid.

  13. Pomelo. In contrast to the usual types of oranges, pomelo contains 30 mcg of folic acid in doses of 1 fruit. Pomelo is more rare and more also have a sweet taste than regular oranges.

  14. Strawberries. In 1 cup of strawberries contains 25 mcg of folic acid.

  15. Raspberries. One cup of raspberries contains 14 mcg of folic acid. Although low levels of folic acid, raspberry fruit can be used as an alternative fulfillment of vitamin B9.

  16. Beef liver. Apparently, beef liver contains vitamin B9 which is quite a lot. With 100 grams of cooked beef you have to meet the needs of as many as 70% of folic acid. Certainly not a good idea to consume excessive meat beef liver because it contains cholesterol and fat.

  17. Mung beans. In 1 cup of mung beans contains as much as 101 mcg of folic acid. The mung beans also have quite a lot of benefits, such as treating dysentery, hair loss, prickly heat, to increase sexual hormones.

  18. Bread and Cereals. Not all breads and cereals contain folic acid, to determine the content of breads and cereals, used in packaging will read the nutritional content. There's even a cereal manufacturer that adds up to 100% of your daily requirement of folic acid. By eating cereal in the morning can meet your daily requirement of vitamin B9.

  19. Sunflower Seeds. By eating sunflower seeds in a quarter cup can meet 82 mcg of folic acid. Additionally, sunflower seeds are also naturally contain natural fibers that are useful for health.

  20. Almonds. In every 1 cup of almonds contains as much as 46 mcg of folic acid.

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