Folate vs Folic Acid – Top Folate & Folic Acid Foods

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Folic Acid Foods
Folate is mainly found in dark green leafy vegetables, beans, peas, and nuts. Oranges, lemons, bananas, melons, and strawberries are rich in folate.

The human body requires many nutrients. One of those nutrients is folic acid or folate. Often people have a dilemma in differentiating between folic acid and folate. The question in the mind of many people may be is folate and folic acid the same thing? What are good sources of folate and folic acid foods? We are trying to answer some such questions in this article of Myhealthonly. Here we will not only explain the difference between folate and folic acid but also tell about the source of folate and folic acid foods. So read this article completely for more and more information related to folate and folic acid.

Read the article in detail

First of all, know what is folic acid. In this part of the article, we are trying to give as much information as possible about this topic.

What Is Folic Acid?

Folic acid is a B vitamin that helps build healthy cells. Everyone needs folic acid. Especially, for women who want to conceive. Consuming folic acid during pregnancy may protect the unborn baby from the risk of birth defects of the spine and brain. Next, you will know the difference between folic acid and folate.

  • Folate vs Folic Acid

Now the biggest question, which comes to everyone’s mind, is what is the difference between folate and folic acid. Many times people remain in doubt that folate and folic acids are one and the same. Actually, both folate and folic acid are types of B vitamins (vitamin B9). Where folate is naturally present in foods. At the same time, folic acid is present in an unnatural form. It is made by man and is used as a supplement. Folic acid supplements are given as an alternative when a person’s body is deficient in them. Next, we will learn about the symptoms of folate deficiency in the body.

  • Symptoms of Folate or Folic Acid Deficiency

Due to the lack of folate in the body, its effect on health can be seen by some symptoms. Here we are giving information about some such symptoms of folate deficiency, which are as follows:

  • Decreased physical development.
  • White or gray hair.
  • Blisters in the mouth
  • Peptic ulcer (a type of wound that occurs in the intestine).
  • Having diarrhea problem.
  • Inflammation of the tongue (Glossitis).

Further information

Now in this part of the article, we will tell about the good sources of folate, that is, we will know which foods contain folate.

Best 25 Folate & Folic Acid Foods

You have already come to know how important folate is for the human body. Now let us know which are the foods in which folate is found. In this part of the article, we have come up with a list of some such folate foods. So some information about folate foods is given as follows:

  1. Broccoli

If we talk about green vegetables, then it cannot happen that there is no name for broccoli in it. Broccoli, which looks like cauliflower, is a very nutritious vegetable. Along with folate, broccoli contains many other nutritious elements such as protein, carbohydrate, fiber, calcium, potassium, magnesium, and phosphorus. Talking about the benefits of broccoli for health, it is rich in antidiabetic, anti-obesity, anti-cancer, and antioxidant properties. Broccoli is also a useful vegetable for heart health.

Folate Quantity:

  • 63 micrograms of folate are present in 100 grams of broccoli.

Include in diet:

  • Broccoli can be consumed as a vegetable or curry.
  • Broccoli can also be eaten after boiling.
  • Broccoli can also be eaten by adding it to pasta.
  • Broccoli can also be consumed in mixed veg.
  1. Rajma

Rajma is as delicious as it is to eat, it can be beneficial for health. Talking about the benefits of kidney beans, it can be helpful in keeping the heart healthy, relieving stomach-related problems, and reducing the risk of diseases like diabetes and even cancer. At the same time, many other essential nutrients like protein, calcium, and fiber are present in Rajma including folate. These nutrients make kidney beans more beneficial for health.

Folate Quantity:

  • 100 grams of kidney beans contain 394 micrograms of folate.

Include in diet:

  • Rajma can be eaten boiled.
  • Rajma can be consumed by making curry or vegetables.
  • Rajma salad can also be made.
  1. Almonds

Almonds are also included in the list of folic acid foods. Along with folate, almonds contain key nutrients like iron, calcium, phosphorus, magnesium, zinc, and sodium. Along with controlling weight, consumption of almonds can prove to be helpful in reducing the risk of obesity, hypertension, and diabetes. At the same time, the top layer of almonds can be beneficial for the intestines.

Folate Quantity:

  • There are 44 micrograms of folate in 100 grams of almonds.

Include in diet:

  • Almonds can be consumed whole.
  • Soaking almonds in water overnight, you can eat them the next morning with the peel or peel them off.
  • You can include almond pieces in oats or cornflakes in breakfast and include them in the diet.
  • You can also consume almond pudding by making it.
  1. Asparagus

Asparagus is a herb, also known as Shatavari. In English, it is called Asparagus. With its help, the level of folic acid in the body can be improved. Asparagus rich in folic acid contains many nutrients like Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, magnesium, potassium, calcium, and iron. Along with this, it has been confirmed to have antioxidant, anti-allergic, and immune system-improving properties. In particular, the consumption of Shatavari can be very beneficial for women.

Folate Quantity:

  • 100 grams of asparagus contains 52 micrograms of folate.

Include in diet:

  • Shatavari juice can be taken.
  • Asparagus can also be used by boiling it.
  • Asparagus can also be consumed in the form of salad.
  1. Egg

Apart from folate, the egg fulfills the deficiency of many other nutrients like calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, etc. in the body. Apart from this, it contains vitamin-A, vitamin-B12, and selenium which can be helpful in strengthening the body’s immune system. In addition, eggs also contain zeaxanthin and lutein, which can prove beneficial for the eyes in many ways. Consuming eggs can also be beneficial for the brain and skin.

Folate Quantity:

  • 100 grams of eggs contain 71 micrograms of folate.

Include in diet:

  • Eggs can be boiled and eaten.
  • Egg curry can be made.
  • Bread-omelette can be consumed for breakfast.
  1. Peas

Peas are used to enhance the flavor of many dishes. Rich in protein, fiber, vitamins, minerals, and phytochemicals, peas can play an important role in eliminating the deficiency of folate and selenium in the body. Peas have anti-bacterial, anti-diabetic, anti-fungal, and anti-inflammatory effects. Apart from this, peas also have anti-cancer properties along with antioxidants, which can be helpful in preventing cancer. On this basis, peas can be called a nutritious vegetable.

Folate Quantity:

  • 100 grams of peas contain 65 micrograms of folate.

Include in diet:

  • Peas vegetables can be made with potatoes or cheese.
  • You can make chaat by boiling peas.
  • It can also be included in salads.
  1. Avocado

Avocados can also be a good option to meet the deficiency of folate in the body. According to research available on ResearchGate, avocado contains oleic acid and vitamin B6, which can be helpful in keeping the heart-healthy. Also, it has anti-cancer effects, which can be helpful in reducing the risk of mouth, skin, and prostate gland cancer to a great extent. On this basis, the consumption of avocado can be considered useful for health.

Folate Quantity:

  • There are 81 micrograms of folate in 100 grams of avocado.

Include in diet:

  • Avocados can be included in a fruit salad.
  • You can put avocado in sandwiches.
  • You can also eat avocado by frying it.

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  1. Soybeans

Including soybeans in the diet as a source of folic acid can be a good option. In addition to folate, soybeans contain many vitamins and minerals. Isoflavones present in it have anti-inflammatory effects, which may reduce the risk of heart disease. Apart from this, fatty acids like omega-3 and omega-6 are also found in soybeans. Along with health, it can also be beneficial for the skin. At the same time, it is also a good source of fiber, so by including soybean in the diet, problems related to the stomach can also be avoided.

Folate Quantity:

  • 100 grams of soybeans contain 165 micrograms of folate.

Include in diet:

  • Soybean can be used as a vegetable.
  • Soybean seeds can also be consumed after sprouting.
  • Soybeans can also be used in soups.
  1. Banana

Bananas are also counted among the foods rich in folate. Many people may be surprised to know that bananas are used as a home remedy for both constipation and diarrhea. Banana consumption is also considered beneficial in keeping teeth and bones healthy. At the same time, the consumption of bananas can also protect against the condition of anemia. Even banana is an immune-boosting food items. Vitamin B6 is present in bananas, which can be beneficial for the brain as well as increase immunity. In such a situation, the consumption of bananas can also be helpful in improving immunity.

Folate Quantity:

  • 100 grams of raw banana contains 20 micrograms of folate.
  • At the same time, 100 grams of ripe banana contains 14 micrograms of folate.

Include in diet:

  • You can eat raw bananas as a vegetable.
  • Make a shake of banana and milk and drink it.
  • You can make smoothies with banana, avocado, curd, and honey.
  1. Tomato

Tomatoes are used in almost every vegetable. Tomatoes are also included in the category of foods rich in folate. In addition, the phytochemicals present in it may help protect against serious health problems such as obesity, diabetes, heart disease, and hypertension. The benefits of tomato are not limited to this, but it also has anti-inflammatory and anti-cancer properties.

Folate Quantity:

  • There are 15 micrograms of folate in 100 grams of tomatoes.

Include in diet:

  • Tomatoes are used in almost every curry vegetable.
  • Tomatoes can also be included in salads.
  • You can also make tomato soup and drink it.
  1. Papaya

The name papaya is also included in folic acid foods. The benefits of papaya rich in nutrients are many. Papaya contains many antioxidants in the form of vitamin-C and vitamin-E along with enzymes called papain and chymopapain, which can help in the problem of osteoarthritis, Can help reduce the risk of asthma, rheumatoid arthritis. Apart from this, the vitamin-A present in it can be helpful in keeping the lungs healthy. This fruit can be extremely useful for heart health and the prevention of colon cancer. However, cancer is a serious disease, so the consumption of papaya can prevent this problem. If someone is suffering from this disease, then give priority to medical treatment.

Folate Quantity:

  • There are 37 micrograms of folate in 100 grams of papaya.

Include in diet:

  • You can consume papaya mixed with fruit salad.
  • You can drink papaya juice by extracting it.
  • You can make raw papaya curry or parathas.
  1. Orange

Orange can also overcome the deficiency of folate to some extent. In addition to folate, oranges can reduce the risk of dehydration by hydrating the body. The consumption of orange juice can remove toxins from the body and detoxify the body. Orange can also protect the body from health problems like arthritis, asthma, and diabetes. Like oranges, folate is also found in other citrus fruits such as lemon and mosambi.

Folate Quantity:

  • 100 grams of oranges contain 30 micrograms of folate.

Include in diet:

  • Oranges can be used in the form of juice.
  • You can include oranges in the fruit chart.
  1. Spinach

Spinach is considered very beneficial for health. It contains vitamin-A, vitamin C, and vitamin K along with folate. In addition, it contains high amounts of antioxidants, which may protect against diseases that occur with aging. In addition, lutein and zeaxanthin, the key compounds present in spinach, may protect against macular degeneration (loss of vision with age). People who do not like spinach can also use kale instead. 100 grams of kale contains 62 micrograms of folate.

Folate Quantity:

  • There are 166 micrograms of folate in 100 grams of spinach.

Include in diet:

  • Spinach can be used to make greens.
  • You can also take out the juice of spinach and drink it.
  • Spinach can also be included in the form of salad.
  • Spinach parathas can also be made.
  • Many people like Spinach Cheese.
  1. Chickpeas

The consumption of chickpeas may exhibit many other health benefits along with filling the folate deficiency. It is also a good source of carbohydrates and proteins, due to which it is recommended to include it in the daily diet. The use of chickpeas is also considered beneficial for the treatment of heart-related diseases, type 2 diabetes, and digestive diseases. However, keep in mind that chickpea seeds also contain anti-nutritional factors, which can be reduced or eliminated through different cooking methods.

Folate Quantity:

  • There are 155 micrograms of folate in 100 grams of chickpeas.

Include in diet:

  • Chickpeas curry can be made.
  • Chickpeas can be boiled and eaten.
  • Chickpeas kebabs can be made and eaten.

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  1. Lentils

If you are looking for a source of folate that can be easily incorporated into your everyday lifestyle, consuming lentils can be a good option. Nutrients like iron, zinc, vitamin-A, thiamin, and beta-carotene are also found in it. In addition, flavonoids and lectins (Lectin-a type of protein) present in lentils have anti-cancer effects, which can significantly reduce the risk of stomach, thyroid, liver, breast, and prostate cancers.

Folate Quantity:

  • 100 grams of lentils contain 479 micrograms of folate.

Include in diet:

  • You can consume lentils by boiling them with the tampering of cumin and asafoetida.
  • You can make lentil soup with tomato.
  • People also like spinach masoor dal very much.
  1. Ladyfinger

Ladyfinger is endowed with medicinal properties. It has cardio protective (heart-healthy properties), renal protective (kidney-protecting properties), neuroprotective (nervous system-healthy effects), anti-cancer, anti-ulcer, and anti-bacterial properties.

Being rich in fiber, okra can help reduce the risk of diabetes along with controlling blood sugar levels in the body. Kidney disease can also be avoided by its regular consumption. Apart from this, it can also be used in digestion-related problems. Actually, okra can be useful for keeping the stomach clean and healthy.

Folate Quantity:

  • 100 grams of ladyfinger contains 60 micrograms of folate.

Include in diet:

  • Ladyfinger can be used to make delicious curry.
  • Many people eat crispy ladyfinger prepared with gram flour.
  • Bharwa ladyfinger can be made.
  • Ladyfinger idli is also liked by many people.
  1. Brussels Sprouts

Brussels sprouts are counted as a folic acid food item. According to research available on NCBI (National Center for Biotechnology Information), the consumption of Brussels sprouts can be helpful in controlling heart disease, diabetes, hypertension, and cholesterol. In such a situation, including them in your everyday diet can be a nutritious option.

Folate Quantity:

  • There are 61 micrograms of folate in 100 grams of Brussels sprouts.

Include in diet:

  • Fresh Brussels sprouts can be consumed.
  • You can also eat Brussels sprouts by steaming them.
  1. Cauliflower

Folate is also found in high amounts in Cauliflower. Talking about the benefits of cauliflower, it contains phytochemicals as well as essential nutrients like vitamin-A, thiamin, riboflavin, niacin, calcium, iron, and phosphorus, which can protect the body from many serious diseases. Apart from this, drinking cauliflower juice is also recommended to prevent heart-related problems. Actually, it contains selenium, flavonoids, anthocyanins, polyphenols, and many antioxidants, which can prove to be helpful in keeping the heart-healthy.

Folate Quantity:

  • There are 57 micrograms of folate in 100 grams of cauliflower.

Include in diet:

  • You can make cauliflower with potatoes.
  • Cauliflower parathas are very tasty.
  • Cauliflower, carrot, and tomato soup can be made and consumed.
  1. Beetroot

Beetroot is high in folate. Along with this, it contains many important vitamins and minerals, due to which it is considered beneficial for health. According to research published by NCBI, consumption of beetroot can be useful for diabetes. Not only this, but it can also be helpful in controlling blood pressure and reducing the risk of heart disease. In addition, beetroot contains many compounds that can work to detoxify the liver and keep the liver healthy.

Folate Quantity:

  • 109 micrograms of folate are found in 100 grams of beetroot.

Include in diet:

  • Beetroot can be taken as a salad.
  • The juice of beetroot can be extracted and drunk.
  • Beetroot raita can also be made.
  • Beetroot can also be eaten as a vegetable.

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  1. Corn

Corn contains many other essential nutrients like folic acid, vitamin C, vitamin E, vitamin K, selenium, and potassium. This is the reason why corn is considered very beneficial for health. Vitamin B present in corn can show beneficial results in problems related to skin, hair, heart, brain, and digestion. Apart from this, the consumption of corn may also be useful for jaundice, liver disorders, digestive problems, and brain health.

Folate Quantity:

  • Corn contains 42 micrograms of folate.

Include in diet:

  • Boil corn and eat it after making chaat.
  • Corn kernels can be roasted and consumed.
  • Corn cheela is also very tasty.
  1. Carrots

Carrots are not only tasty to eat, but they are also rich in folate. Talking about the benefits of carrots, the antioxidants present in them can reduce the risk of heart disease by reducing the effect of free radicals. In addition, carrots have anti-cancer effects, which can reduce the risk of cancer to a great extent. Nevertheless, it is important to understand that cancer is a fatal disease, the treatment of which is not possible without medical advice. Carrots can just help reduce the risk of this problem to some extent.

Folate Quantity:

  • There are 19 micrograms of folate in 100 grams of carrots.

Include in diet:

  • Carrot can be made with potatoes and peas.
  • Carrot soup is also liked by many people.
  • Carrots can also be included in salads.
  • Carrot juice can also be consumed.
  1. Sunflower Seeds

Sunflower seeds can be included in the diet for many health benefits. In addition to folate, many minerals and vitamins are present in it. It is rich in oleic and linoleic fatty acids, which can reduce the risk of heart disease to a great extent by reducing LDL ie harmful cholesterol (LDL – low-density lipoprotein). In addition, it contains high amounts of vitamin E, which may help prevent oxidative damage by neutralizing free radicals. At the same time, due to the anti-inflammatory properties present in it, it can be considered beneficial for patients with asthma, osteoarthritis, and arthritis.

However, keep in mind that before consuming sunflower seeds, you must remove their skin. Eating it with peel can cause problems like vomiting and stomach pain. At the same time, if someone has a problem with an allergy to new foods or someone’s health is sensitive, then those people should seek medical advice before consuming it. This is because sunflower seeds can also cause allergic problems.

Folate Quantity:

  • There are 227 micrograms of folate in 100 grams of sunflower seeds.

Include in diet:

  • Sunflower seeds can be consumed raw.
  • Sunflower seeds can be eaten roasted as a snack.
  • It can also be used when making salads, pasta, and sandwiches.
  1. Peanuts

Peanuts rich in nutritious elements can be used as a healthy option, Peanuts can be considered the cheapest and easiest way to get folate. Many essential nutrients are found in peanuts containing folic acid, which can help promote health. In addition, it can increase the level of HDL or good cholesterol (HDL- high-density lipoprotein) in the body, which can be beneficial for heart health.

Folate Quantity:

  • There are 240 micrograms of folate in 100 grams of peanuts.

Include in diet:

  • Peanuts can be roasted and consumed.
  • Peanut butter can also be prepared and used.
  • Peanuts can be consumed after boiling.
  1. Pumpkin

Folate foods also include the name pumpkin. This vegetable is as tasty as it is beneficial. Consumption of pumpkins can not only provide nutrition to the body but can also reduce the risk of many diseases. Pumpkin containing carotenoids can prevent skin-related problems as well as reduce the risk of eye problems and cancer. At the same time, its anti-diabetic property can reduce the risk of diabetes. Not only pumpkin but pumpkin seeds can also be consumed for folate. The health benefits of pumpkin seeds are also many, including preventing the risk of diseases like heart disease, diabetes, and cancer.

Folate Quantity:

  • 100 grams of pumpkin contains 16 micrograms of folate.
  • At the same time, 100 grams of pumpkin seeds contain 57 micrograms of folate.

Include in diet:

  • Pumpkins can be eaten as a vegetable.
  • Pumpkin chutney can be made and consumed.
  • At the same time, roasted pumpkin seeds can be eaten.
  • Pumpkin or pumpkin seeds can also be used in soups.
  1. Lettuce leaves

Lettuce is used in salads. That is why it is also called lettuce leaves in colloquial language. Along with folate, it is also a good source of fiber, iron, and vitamin C. It has anti-diabetic, anti-inflammatory, and cholesterol-lowering properties, which can help protect against many diseases.

Folate Quantity:

  • There are 34 micrograms of folate in 100 grams of lettuce.

Include in diet:

  • Lettuce leaves can be used to make soup.
  • It is also eaten by mixing in sandwiches. This will not only provide nutrition to the body but will also bring a crunchy test.
  • Lettuce leaves can also be consumed by putting them in burgers.

Note: If a person is allergic to any of the food items mentioned above, do not consume them. At the same time, it is better for pregnant women to seek medical advice once before including the folate foods mentioned in the article in their diet.

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Now in this part of the article, we will give information about the supplementation of folic acid.

Folic Acid Supplements

After learning about folate foods, it’s time to learn about folic acid supplementation. As we mentioned at the beginning of the article, folate is a naturally occurring nutrient. Whereas folic acid is a B vitamin given as a supplement. This supplement is available in the market as a B complex vitamin medicine. Usually, a folic acid tablet is taken once a day. At the same time, if there is doubt in your mind, then do not consume it by yourself. It would be better to take folic acid supplements only on medical advice.

Further dosage information

In this part of the article, we are now giving information about the amount of folic acid to the readers.

  • Folic Acid Dosage

It is also important to know how much folic acid is necessary for the body. In such a situation, here we are giving information about the dosage of folic acid according to age.

Folic acid intake for newborn

  • A baby aged 0 to 6 months needs 65 micrograms of folic acid per day.
  • 7 to 12 months: 80 Micrograms daily

For children

  • 1 to 3 years: 150 Micrograms daily
  • 4 to 8 years: 200 Micrograms daily
  • 9 to 13 years: 300 Micrograms daily

For teens and adults:

  • 400 Micrograms per day for men 14 years and over
  • 400 Micrograms per day for a girl 14 years of age and older
  • 600 Micrograms per day for pregnant of all ages
  • 500 Micrograms daily for lactating women of all ages.

Hopefully, after reading this article, you must have come to know the difference between folate and folic acid. At the same time, you must have also come to know how important folate and folic acid foods are for the body. If you haven’t included folate foods in your diet yet, it’s not too late. We have already given information about the source of folate and folic acid in the article. In such a situation, you can include the folate foods mentioned here in your diet. Also, share this article with everyone and spread the information about this essential nutrient to everyone. Hope this article will be useful for you. To read more such articles related to health and nutrition, keep visiting the Myhealthonly website.

Frequently Asked Questions –

Can take folic acid to prevent all neural tube defects?

No, it is not necessary that taking folic acid can prevent all neural tube defects. However, consuming folate-rich foods or folic acid can reduce the risk of some serious neural tube defects such as spina bifida and anencephaly.

How Much Folic Acid Is Too Much for the Body?

No person should take more than 1000 micrograms of folic acid. Folic acid overdose above 1000 micrograms may result in. Information about how much folate is needed at what age is also given above in the article.

Which foods rich in folic acid are good for pregnancy?

Oranges, green vegetables, spinach, and chicken can be consumed for an adequate amount of folic acid in pregnancy. However, some women may complain of allergies to a particular food item. In such a situation, before including any food item in the diet during pregnancy, definitely consult a doctor.