Natural Source of Folic Acid

Folic acid, also known as vitamin B9, is essential for healthy cell growth and repair. It can be found in a wide variety of natural sources such animal products, nuts, fresh fruits, legumes and vegetables.

Animal Products

The animal products richest in folic acid are liver, egg yolk and cheese. These foods contain up to 270, 60 and 20 mcg of folic acid per serving, respectively.

Nuts

Peanuts, walnuts and hazelnuts are excellent sources of folic acid. Peanuts contain up to 100 mcg, while walnuts and hazelnuts contain between 70 and 90 mcg per serving.

Fresh Fruits

Strawberries and oranges are also good sources of folic acid. However, strawberries (35 mcg) contain over 10 more micrograms of the vitamin per serving than oranges (25 mcg).

Legumes

Assorded dried beans can contain up to 130 mcg of folic acid per serving. Chickpeas contain 63 mcg per serving. Both offer a rich source of the vitamin.

Vegetables

From the vegetable category, spinach, rhubarb and cauliflower offer the most abundant quantities of folic acid. Each one of these vegetables contain between 55 and 60 mcg per serving.

References

• F. Karatas, A. Cansiz, H. Cifci, and Z. Serbetci (2007). Determination of Folic Acid in some Foodstuffs. Chemistry of Natural Compounds, Vol. 43, No. 3. 310-311.