10 Foods rich in Folate: Why is it important? 10 Foods rich in Folate: Why is it important?

10 Foods rich in Folate: Why is it important?

If you are pregnant or you are trying to conceive, you might already know what folate is, but if you are not, here is why it is important to include it in your diet!

Folate among other benefits is a vitamin crucial for red blood cell development, but eating a diet rich in folate can improve your health greatly. Folate can help mitigate the signs and symptoms of cellular health –from skin aging to chronic disease. Those following a plant-based diet should also include folate! Here are 10 foods filled with it!

1. Spinach

A cup of raw spinach will provide about 15% of your recommended daily intake of folate –apart from containing other super important nutrients such as vitamin C and K.

2. Black-eyed peas

Plan-based proteins are the base of any vegan or vegetarian diet –you’ll be including fiber, folate, protein, magnesium and iron.

3. Broccoli


A cup of raw broccoli contains 14% of the recommended folate dose and it also provides fiber, vitamins C and K. if you cook it, a cup of broccoli provides over 20% of your daily recommended intake.

4. Brussel Sprouts

They are not only a delicious side dish, but they are also packed with vitamins C, K fiber and half a cup provide 12% of your recommended daily folate intake.

5. Asparagus

Grilled or sauteed asparagus provide 34% of your daily recommended folate, plus vitamins A, K and thiamin, and of course, fiber.

6. Avocado


Half an avocado provides 15% of your daily recommended intake, and they also offer healthy fats and vitamins.

7. Green peas

They are easy to include in your diet, half a cup of peas is packed with vitamin K, thiamin, vitamin B6, manganese and 13% of your daily recommended folate intake.

8. Kidney beans

Did you know that half a cup provides almost 30% of your DV? They are also packed with potassium, thiamin, vitamin K, manganese and magnesium.

9. Bananas

A banana provides 6% of your DV of folate, they are easy to have on the go, wrapped in their natural packaging and super delicious!


Half a cup of papaya equals about 7% of your daily recommended folate intake.

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