14
Dec
Seafood meat pork poultry candy and sweets are all free of folic acid. Amazing foods high in folic acid include oranges dark leafy greens grapefruits broccoli beans peas lentils avocado okra brussels sprouts sunflower seeds. They are great sautéed in butter or oil with a bit of bacon or ham.
Black-eyed peas have the most folic acid of any bean with a half-cup delivering 105 micrograms Palinski-Wade says. Poultry pork shellfish and liver as well as some brands of fortified breakfast cereals are also sources. Rich sources of folate include spinach kale Brussels sprouts cabbage broccoli beans and legumes eg. Kidney beans are the next best source at 46 micrograms per half-cup. Folic acid is the synthetic version of folate found in supplement form and added to fortified foods. While some foods such as cereals and breads supply large amounts of folic acid such as other foods contain no folic acid.
Too little folic acid can lead to anemia.
Seeds and nuts are great foods high in folic acid. Other folate-rich fruits include papaya grapefruit grapes banana cantaloupe and strawberries. Black-eyed peas have the most folic acid of any bean with a half-cup delivering 105 micrograms Palinski-Wade says. Eggs are a good source of folate with about 6 of the DV in just one large egg. Seafood meat pork poultry candy and sweets are all free of folic acid. Folate is a water-soluble B vitamin found naturally in many different foods.