7 Surprising Sources of Folic Acid
Folate is the naturally occurring form of folic acid. Are you getting enough of this B vitamin in your pre-conception or prenatal diet? As part of Folic Acid Awareness Week (January 4-10), check out these seven surprising sources of folate in foods you may already eat or want to try!
Photo Credit: Bill Tarpenning
Love Southern cooking? Than you’ll be glad to know that a one-cup serving of cooked okra gives you approximately 32 mcg of folate/folic acid, or just under 10 percent of your daily needs. Okra’s also packed with other good-for-you nutrients including calcium and selenium. For a quick and easy side dish, try this Spoonful recipe for steamed okra. Delish!
Photo Credit: W.A. Djatmiko
One cup of ripe and juicy mango gives you 71 mcg of folate/folic acid–or approximately 18 percent of the recommended daily intake for the B vitamin. For a zesty way to work more of this folate-rich fruit into your diet, try this sweet and spicy recipe for mango salsa.
Photo Credit: Jeffery W
Just one ear of cooked corn will give you approximately 35 mcg of folate, or just shy of 10 percent of the daily recommended intake for folic acid. Corn is also a source of fiber and can be a wheat substitute for those eating gluten-free. To cook up corn in a hurry, check out these easy 5-minute corn recipes!
Photo Credit: Thor Porre
Brussels sprouts contain a whopping 92 mcg of folate per one-cup serving, or nearly 25 percent of the daily recommended intake for folic acid. The vegetable is also high in vitamin C, vitamin K, vitamin A, manganese and potassium. Just not a fan? This recipe for roasted Brussels spouts is tasty enough to make you one!
Photo Credit: United States Department of Agriculture
Proof that good things–and lots of folate–can come in small packages, it only takes a 1/2 cup serving of broccoli to provide your diet with 84 mcg of folate/folic acid–or approximately 20 percent of daily recommended needs. To serve up broccoli in a way the whole family can enjoy, try this Spoonful recipe for cheddar broccoli casserole. Making it is as easy as 1-2-3!
Photo Credit: Dag Terje Filip Endresen from Oslo, Norway
Earthy, sweet, delicious beets are hard to beat when it comes to folate–there’s 68 mcg (17 percent of daily needs) found in every 1/2 cup serving! Beets can be roasted, juiced, boiled, or sliced up and eaten raw. Need a recipe? Try this hearty winter salad featuring deep red and delicious beets.
Photo Credit: Ewan Munro from London
Time to put pâté on your prenatal menu? Chicken liver (or beef liver), the main ingredient in pâté, is naturally high in folate. A 1/2 cup serving of chicken liver pâté contains 384 mcg of folate, or approximately 84 percent of the B vitamin’s RDI. If you’re not a fan, try liverwurst or that good old British favorite, liver and onions.
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