9 Top Vegetables and Other Plant Foods High in Folate (Folic Acid) » Joyful Dumplings

Are you struggling to incorporate enough folate into your diet? Folate, also known as vitamin B9, is a nutrient that’s immensely crucial for our wellbeing.

folic acid plant foods

Here, we will guide you through the potent powerhouses of folate—vegetables! Prepare to supercharge your meals, one bite at a time.

Folate is also known as vitamin B9 and it is a crucial nutrient that plays a significant role in our overall health. Folate is especially important for pregnant women as it helps prevent birth defects in the baby’s brain and spine.

Folate is a water-soluble vitamin that helps to produce DNA and red blood cells and supports brain function and mental health. Thankfully, there are many naturally occurring folate found in many foods.

Folate and vitamin B12 play an important role in our body as they are both involved in the synthesis of red blood cells, DNA production, and nervous system function.

It is important to note that while folate can partially compensate for a deficiency in vitamin B12, the reverse is not true. 

There are several biomarkers of folate status in the body. To identify the folate status of the body, a blood test known as a levels of serum folate test can be conducted.

Plus, red blood cell folate levels can also be measured as they provide a more accurate reflection of long-term folate status.

Folate and other B vitamins, such as vitamin B6 and Vitamin B12, are essential in the production and maturation of red blood cells.

This helps prevent conditions like anemia, which can lead to fatigue, weakness, and difficulty concentrating.

Folate plays an important role in the synthesis and repair of DNA molecules in our cells. This is especially important during periods of rapid cell growth, such as pregnancy and childhood.

Including folate in your diet is crucial for preventing neural tube defects, such as spina bifida, in newborns. Folate helps regulate high homocysteine levels in the blood.

Studies from National Library of Medicine have shown the relationship between folate and cancer. Folic acid and folate intake help reduce the risk of certain cancers, such as colorectal and breast cancer. 

Folate is naturally abundant in a wide range of foods. Here are some of them: 

1. Leafy Green Vegetables

a bag of spinach

Leafy green vegetables are a great source of folate from food, this includes spinach, kale, and arugula are examples of dark green leafy greens that are packed with folate.

By adding leafy greens to your meals, you can easily boost your folate intake and support a healthy lifestyle.

2. Asparagus

white asparagus

Asparagus is high in folate, making it an excellent choice for boosting your intake of folate from food. Just one cup of cooked asparagus provides about 70% of the recommended daily amount of folate for adults!

Asparagus is also high in many other essential nutrients like fiber, vitamins A, C, and K, and antioxidants. 

3. Beets

fiber fruits and vegetables

Beets are another vegetable that provides a good amount of folate. Beets contain antioxidants that can help protect against chronic diseases.

Plus, they’re low in calories and high in fiber, making them a nutritious addition to any diet.

4. Broccoli

fiber vegetables

Broccoli is a versatile and nutritious vegetable that is rich in folate. Including broccoli in your diet can help meet your daily folate needs.

Just one cup of cooked broccoli provides about 14% of the recommended daily amount of folate

5. Brussels sprouts

Brussels sprouts are one of the vegetables that are packed with folate, making them a nutritious addition to your diet.

Just half a cup of cooked Brussels sprouts can provide you with a good amount of folate, as well as other nutrients like vitamin C and fiber. 

6. Okra

Okra is a vegetable that is not only delicious but is also a good source of folate. With its vibrant green color and unique texture, okra can be enjoyed in a variety of dishes.

Just one cup of cooked okra provides around 36 micrograms of folate, which is about 9% of the recommended daily amount for adults.

7. Corn

cooking corn on the cob

Corn is another vegetable that has high folate content, making it a great addition to your diet.

With its sweet and crunchy taste, corn not only provides you with folate but also adds flavor and texture to your meals. 

8. Cauliflower

bulbs of cauliflower

Cauliflower is another vegetable that has high folate levels, making it a great choice for boosting your intake of this important nutrient.

With its crisp texture and mild flavor, cauliflower can be enjoyed raw or cooked in a variety of dishes such as vegetable soup.

9. Romaine lettuce

Fortified grains

khorasan wheat

Fortified grains are an excellent source of folate, a key nutrient that plays a crucial role in our overall health.

These grains have been enriched with additional amounts of this essential B vitamin to promote better nutrition and prevent deficiencies.

Folic acid in fortified breads and pasta

fresh peas pasta

Enriched bread and pasta are also rich in folic acid and B vitamins. These products have been fortified with folic acid. 

Folic acid is a dietary folate equivalent that is easily absorbed by the body and can help meet your daily folic acid or folate needs. 

Cooked lentils


Cooked lentils are an excellent folate source, making them a great addition to any diet. With just one cup of cooked lentils, you can get around 90% of your daily recommended amount of folate.

Nuts and seeds

top protein nuts

Nuts and seeds are excellent folate sources, making them a great addition to your diet. Almonds, walnuts, sunflower seeds, and flaxseeds are all packed with this essential vitamin B.

Wheat germ

kamut grain

Wheat germ is another excellent source of folate. It is the nutritious heart of wheat grain and contains a concentrated amount of nutrients, including vitamin B9.

You can sprinkle it on top of yogurt or cereal, blend it into smoothies, or use it as an ingredient in baked goods like breads and muffins. 


what are the health benefits of papaya

Papaya is a delicious tropical fruit that is not only tasty but also high in folate. Just one cup of papaya provides about 54 micrograms of folate, which is around 13% of the recommended daily amount for adults. 


fruits and vegetables are high in fiber

Bananas are a delicious and convenient fruit that also happens to be rich in folate. They can be enjoyed on their own as a quick snack or added to smoothies, yogurt, or oatmeal for added nutrition.

Citrus fruits

high in vitamin c and B12

Citrus fruits are not only delicious, but they also pack a punch when it comes to folate content.  Just one medium-sized orange can provide about 15% of the recommended daily amount of folate. 


high fiber fruits veggies

Avocados are a delicious and nutritious fruit that is also rich in folate. They provide a good amount of this important B vitamin, which is essential for cell growth and development.

Whether sliced on top of toast, mashed into guacamole, or added to salads, avocados are a versatile and tasty way to boost your folate intake.

What is the recommended daily amount of folate?

To meet your daily folate needs, it is recommended by the Harvard School of Public Health to consume around 400 mcg of folic acid supplements or 400 mcg of folate per day.

This decent amount of folate intake can vary depending on factors such as age, gender, and overall health.

However, it’s important to note that pregnant women need high concentrations of folate for proper fetal development. Taking high doses of synthetic folic acid or folate ensures the proper absorption of folate among women in high-risk pregnancies. 

Pregnant women without enough folate in their bodies may develop a condition called folate deficiency anemia. This condition can have adverse effects on both the mother and the developing fetus.

Insufficient folate intake and the risk of poor fetal growth, increased risk of premature birth, and neural tube defects such as spina bifida in the baby are highly correlated.

Many researchers found that folic acid supplementation and high doses of folic acid are crucial for pregnant women to maintain sufficient folate intake levels and prevent these complications. 

(Source: National Library of Medicine)

What is the difference between folate and folic acid?

Folate and folic acid supplements are both forms of vitamin B9. Folate and folic acid have similar functions in the body and are important for DNA synthesis, cell division, and the production of red blood cells.

However, the key difference lies in their chemical structure and how the body processes and utilizes them. Folate refers to the naturally occurring form of vitamin B9 found in a wide variety of food sources such as fruits, vegetables, and legumes. 

On the other hand, folic acid is the synthetic form of folate. People who take folic acid get it from dietary supplements and fortified foods.

Folic acid is not naturally found in many foods. Unmetabolized folic acid refers to the form of folic acid that has not been broken down or processed by the body.

For adults, the daily value or DV for folate or the recommended daily amount of folic acid intake is 400 micrograms (mcg). Pregnant women’s antioxidant and folic acid requirement is higher, with the recommended daily intake being 600-800 micrograms of folic acid.

Just like natural folate, including folic acid in your diet is also crucial in our body’s development and maintenance.

As stated in WebMD(2023), some of the effects of folic acid supplementation include reducing the risk of neural tube defects in newborns, improving brain function and mental health, and a healthier immune system. 

What is folate deficiency?

blue lotus chai

As mentioned on the John Hopkins Medicine website, folate deficiency is rare condition that occurs when the body has little folate or low folate levels.

Folate deficiency can lead to a variety of symptoms such as fatigue, weakness, sore tongue, mouth sores, poor growth, pale skin, and megaloblastic anemia. 

Folate deficiency can be caused by inadequate dietary intake, malabsorption issues, alcoholism, certain medications, or conditions that increase folate requirements such as pregnancy or certain medical conditions.

Treatment usually involves increasing dietary intake of folate-rich foods and supplements. 

In many countries, such as the United States and Canada, mandatory folic acid fortification of grain products, such as cereals and bread, is required by government regulations to address folic acid deficiency.

Many researchers found the efficacy of folic acid supplementation in treating folate deficiency.

vegan shopping list for beginners

Eat a balanced diet

Eating a balanced diet is crucial for ensuring adequate intake of folate. Include a variety of vegetables, fruits, whole grains, lean proteins, and dairy products in your meals. Aim to have at least half of your plate filled with colorful vegetables and fruits.

To further boost your folate intake, incorporate legumes like lentils and beans into your diet. Additionally, enjoy avocados, and citrus fruits such as oranges or mangoes, lettuce, sweet corn, and other high-folate options to diversify your nutrient intake. 

Choose more plant-based sources

To ensure an adequate intake of folate, it’s important to choose more plant-based sources. Include leafy green vegetables like spinach, kale, and arugula in your diet. These dark green vegetables are high in folate and provide numerous health benefits.

Go for whole-grain products

Choose whole grain products to boost your folate intake. Whole grain bread, pasta, and cereals are rich in vitamin B and can help you meet your daily folate needs. Look for labels that say “100% whole grain” or “whole wheat” to ensure you’re getting the most nutrients.

Incorporating whole grains into your diet is a simple and delicious way to support your overall health while increasing your folate levels.

Consider using supplements

Consider adding supplements to your diet to meet your daily folate needs. Supplements can be a convenient way to ensure adequate intake, especially if you have difficulty incorporating folate-rich foods into your meals.

It is important to consult with a healthcare professional before starting any new supplements, as they can provide personalized advice based on your specific needs and health conditions.

Including foods that are high in folate in your diet is a smart choice for maintaining good health.

Leafy green vegetables like spinach, kale, and arugula, as well as other options such as broccoli and asparagus, are great sources of this important vitamin.

So next time you’re at the grocery store, be sure to grab some veggie powerhouses to boost your folate intake!

Sign Up to Joyful Dumplings!

Subscribe to our mailing list and join our community!

Thank you for subscribing.

Something went wrong.

Leave a Reply

Your email address will not be published. Required fields are marked *