Plant-based folic acid diet

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.

What to eat with folic acid


Which are the richest foods in folic acid?

The richest foods in folic acid are the vegetables of intense green color. They all havew a very high content in this vitamin: asparagus, artichokes, beet, spinach, okras, chayotes, Brussels sprouts, etc.

Brussels sprouts

Brussels sprouts are rich in folic acid

Fruits with folic acid

Avocado is the richest fruit in folic acid. It can be eaten whole or in homemade guacamole sauce. An entire avocado provides as folic acid and a vegetable dish.

Citrus fruits in general are very rich in this vitamin (oranges, tangerines, limes, grapefruit, lemon, , etc.). Other fruits rich in this vitamin are: durian, guava, mango, blueberries, raspberries, strawberries, papaya, kiwi, etc.

Folic acid in cereals

Oat flakes

Oat flakes are very rich in folic acid

Grains also contain folic acid, especially whole grains, such as oat flakes, quinoa, brown rice, etc.

Folic acid in seeds and nuts

Seeds and nuts are also very rich in this vitamin, especially sunflower seeds, walnuts, tahini, sesame, hazelnuts, hazelnut cream, etc.

Folic acid in legumes

Other foods very rich in folic acid are legumes (lentils, chickpeas, beans, lupins, peas, etc.), although their content is diminished during the long cooking.

Example of intake of folic acid through vegetables

Folic acid content of food per serving

expressed in micrograms (mcg) of folic acid

1 dish of boiled spinach 260
Half avocado (150g) 120
1 serving of oat flakes 90
1 mango or a serving of red fruits 70
Lightly toasted sunflower seeds (2 tablespoons) 70
1 handful of nuts (nuts, hazelnuts, almonds, etc.) 30
1 orange 55
TOTAL EXAMPLE 725 mcg of folic acid

* The needs are 400-500mcg of folic acid daily. In the pregnancy of folic acid increase to 600mcg.

Does meat contain folic acid?

No, foods of animal origin (meats, fish, seafood and dairy), are poor in folates.

* Related information:

Folic acid diet during pregnancy

Folic acid for men

How to take folic acid supplements for pregnancy

Folic acid properties

Folic acid characteristics

Folic acid toxicity

punto rojo More information on vitamins.

Vitamin B1


Vitamin B2


Vitamin B3


Vitamin B5

(Pantothenic acid)

Vitamin B6


Vitamin B7


Vitamin B9

(Folic acid)

Vitamin B12


Inositol PABA Lipoic acid

punto rojo More information about vitamins.

Written by Editorial Botanical-online team in charge of content writing

22 April, 2019

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