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1. Dark Leafy Greens

It should come as no surprise that one of the planet’s healthiest foods is also one of the highest in folate. For an immediate boost in folic acid, consider adding more spinach, collard greens, kale, turnip greens and romaine lettuce into your daily diet. Just one large plate of these delicious leafy greens can provide you with almost all of your daily needs for folate.
  • Spinach — 1 cup = 263 mcg of folate (65% DV)
  • Collard Greens — 1 cup = 177 mcg of folate (44% DV)
  • Turnip Greens — 1 cup = 170 mcg of folate (42% DV)
  • Mustard Greens — 1 cup = 103 mcg of folate (26% DV)
  • Romaine Lettuce — 1 cup = 76 mcg of folate (19% DV)

2. Avocado

Avocados are high in folic acid
The most beloved vegetable of Mexican fare, the butter pear, or avocado, holds up to 90mcg of folate per cup, which accounts for appoximately 22% of your daily needs. Not only are avocados one of the best foods with folic acid, but it’s also an excellent source of fatty acids, vitamin K and dietary fiber. Adding them to sandwiches or salads will make for an extra-healthy treat.



  • Sunflower Seeds — ¼ cup = 82 mcg of folate (21% DV)
  • Peanuts — ¼ cup = 88 mcg of folate (22%)
  • Flax Seeds — 2 tbs = 54 mcg of folate (14% DV)
  • Almonds — 1 cup = 46 mcg pf fp;ate (12% DV)

3. Beets

Beets are a great source for antioxidants and they also provide detox support, making them one of the best liver cleanse foods on the planet. While that’s a great reason to add them to your diet, beets are also known as one of the best foods with folic acid. Eating one cup of boiled beets will provide you with approximately 136 mcg of folate, accounting for 34% of your daily needs.

4. Broccoli

Not only is broccoli one of the best detox foods you can eat, it’s also a great source for folic acid. Just one cup of broccoli will provide you with approximately 24% of your daily folic acid needs, not to mention a whole host of other important nutrients. We recommend eating organic broccoli raw or lightly steamed.

5. Citrus Fruits

Many fruits contain folic acid, but citrus fruits rank the highest. Oranges are an especially rich source of folic acid. One orange holds about 50 mcg, and a large glass of juice may contain even more. Other folate-rich fruits include papaya, grapefruit, grapes, banana, cantaloupe and strawberries. Here is a short list of fruits high in folic acid.
  • Papaya — One papaya = 115 mcg of folate (29% DV)
  • Oranges — One orange = 40 mcg of folate (10% DV)
  • Grapefruit — One grapefruit = 30 mcg of folate (8% DV)
  • Strawberries — 1 cup = 25 mcg of folate (6.5% DV)
  • Raspberries — 1 cup = 14 mcg of folate (4% DV)