Food & Nutrition

15 Foods High in Folic Acid

Folic acid, also known as folate or vitamin B9, is a type of water-soluble vitamin. It plays a key role in many essential functions of the body such as promoting fetal growth, lowering the risk of defects at birth, and supporting the division of body cells. The substance can be found naturally in a lot of foods. Ideally, a typical adult should take in around 400 mcg of folate on a daily basis to ensure a sufficient amount. Below is a list of the top 15 foods high in folic acid.


Consuming eggs in your diet can be a good way to increase the intake of many important nutrients, including folic acid. A large egg typically contains up to 23.5 mcg of this mineral, which is equivalent to 6 percent of the recommended daily intake. You just need several servings per week to meet the basic needs. In addition, eggs are rich in other substances such as vitamin B12, riboflavin, selenium, and protein. Zeaxanthin and lutein are two powerful antioxidants in eggs that can be helpful in lowering the risks of developing macular degeneration, a common eye issue in the elderly. [1]