Physical Health, Wellness / Self-Care

7 Foods with Folate that you should be eating

You’re probably already eating at least half of these.

words by: Natasha Marsh
Sep 6, 2022

Fact: Eating a diet rich in folate has many incredible benefits for your overall health and wellness. Folate is a vital nutrient that helps DNA production and cell health in the body. Essentially, when homocysteine (an amino acid) rises, folate steps in to decrease the chances of heart disease by minimizing the signs and symptoms of cellular health. The best part, you can find folate (Vitamin B9) in numerous sources including vegetables, legumes, and fruit.


The easiest way to get your daily requirement of folate is to consume foods rich in it. Remember to not boil them when consuming. Similar to boiled vegetables, boiling folate-rich sources can decrease the folate content. Some sources cite that decrease to be as much as 49%.


Anyone can and should take folate, but especially people who have celiac or IBD. People with alcohol disorders are also at risk for folate deficiencies because alcohol hinders folate absorption.


And lastly, if you enjoy plant-based eating, you will also want to focus on folate, considering you consume no animal sources. In order to help you out, below are the top foods for a diet high in folate.


What to eat

Kidney beans: A large half cup of kidney beans will get you 30% of your daily recommended folate intake. Not to mention they are also high in thiamine, potassium, manganese, Vitamin K, and magnesium.


Brussels sprouts: One of the top side dishes offered in restaurants, brussels sprouts are packed with vital nutrients. They provide 12% of your daily recommended folate. It also has a fair amount of Vitamin A and K in it, as well as fiber.


Bananas: High in potassium, bananas also have a great deal of folate in them. In fact, one medium banana provides 6% of the daily recommended folate intake. Bonus: They are easy to find almost anywhere.


Avocados: Loaded in folate, one half of an avocado gets you a huge 15% of your daily recommended folate intake. They also guarantee healthy fats and can be used on and in a variety of different dishes.


Asparagus: Half a cup of cooked asparagus is not only a good source of fiber but 34% of your daily recommended folate.


Papayas: Shockingly, half a cup of cut papaya yields to 7% of the daily recommended folate intake. And as a plus, papayas have enzymes that support healthy digestion.


Green peas: Rich in vitamins, half a cup of peas will provide 13% of the daily recommended folate intake. Like kidney beans, they also provide a high dose of thiamine, potassium, manganese, Vitamin K, and magnesium.


Obviously, a quick and easy way to get your fruits and veggies in is with a smoothie. Why not look into a blender?