Folic acid isn’t just for expectant mothers! According to Erin Walinski-Wade, RD., author of Belly Fat Diet For Dummies The average adult should consume 400 micrograms of folic acid to maintain muscle strength, focus and high energy levels. Pregnant women typically take supplements to help them achieve their suggested amounts of folic acid, however, you can also find adequate amounts of it in common foods! Read on to discover 8 foods that are packed with folic acid!
Beans
Palinski-Wade says it doesn’t matter if they’re canned or cooked from scratch, beans are a delicious source of folic acid. Black eyed peas have the highest content at 106 micrograms per half cooked cup, while kidney beans have 46 micrograms per half cup.
Avocados
Avocado lovers rejoice! Your favorite fruit has 59 micrograms in a half cup, which is about ½ an avocado!
Asparagus
All you need is 4 spears of asparagus to get 89 micrograms of folic acid! Roast them or toss them into a salad to get a healthy dose of folic acid.
Bananas
Grab a banana for a quick, nutritious bite of folic acid! Slice up a banana with a bowl of fresh berries, add it to a smoothie, or eat one as is for 46 micrograms of folic acid!
Broccoli
When you add broccoli to your plate, you’re not just getting 52 micrograms of folic acid, you’re also getting vitamin C, potassium and fiber. To get the most out of your broccoli, Palinski-Wade recommends steaming the broccoli or adding it to soup. Adding it to soup allows you to sip all the nutrients in the broth!
Eggs
It’s no surprise that nutrient-dense eggs are packed with folic acid! Eggs contain 22 micrograms of folic acid per egg! Add a hard boiled egg to your lunch bag for a midday snack, add it to avocado toast or try out one of these omelette recipes to help you reach your daily folic acid goal!
Spinach
Cook up a batch of spinach (you’ll get more folic acid that way) for a quick and easy way to add folic acid to your diet. A half cup of cooked spinach has 130 micrograms folic acid which is nearly half of the daily recommended intake!
Oranges
A small orange only has 29 micrograms of folic acid, so you may want to add it to other dishes with folic acid. Add it to a spinach salad, a banana smoothie or munch on one as a snack!
