🥦 Top 10 Folate-Rich Foods You Should Eat Daily (Backed by Science)
Folate, also known as vitamin B9, is a vital nutrient that supports cell growth, DNA synthesis, and red blood cell formation. It’s especially important during pregnancy to prevent birth defects and has been linked to better heart, brain, and immune health.
If you’re looking to naturally boost your folate intake, these top 10 folate-rich foods will help you hit your daily target of 400 mcg.
🥬 1. Spinach
Spinach is one of the most concentrated natural sources of folate. Just 1 cup of cooked spinach contains over 260 mcg of folate.
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Spinach also delivers iron and vitamin K for bone and blood health (Singh, 2018).
🫘 2. Lentils
A single cup of cooked lentils offers about 358 mcg of folate — nearly the full daily value.
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Legumes like lentils are also high in fiber and protein, making them a superfood for gut and heart health (Rampersaud et al., 2003).
🥑 3. Avocados
Avocados contain roughly 90 mcg of folate per cup and are loaded with healthy fats and antioxidants.
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They're linked to reduced inflammation and better nutrient absorption (Watanabe & Miyake, 2017).
🥦 4. Broccoli
One cup of cooked broccoli provides about 84 mcg of folate.
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It’s also rich in sulforaphane, a compound known to help protect against cancer (Bassett & Sammán, 2010).
🥚 5. Eggs
One large egg contains 22 mcg of folate, mostly found in the yolk.
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Eggs are also an excellent source of B12, choline, and complete protein (Iyer & Tomar, 2009).
🍊 6. Oranges and Orange Juice
One orange provides around 40–50 mcg of folate, and 1 cup of orange juice gives about 60 mcg.
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Citrus fruits also enhance iron absorption and support immune function (Rampersaud et al., 2003).
🌰 7. Sunflower Seeds
A quarter cup of sunflower seeds delivers about 80 mcg of folate.
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They're also rich in healthy fats, vitamin E, and selenium (Watanabe & Miyake, 2017).
🥜 8. Peanuts
A half-cup of boiled peanuts gives you around 105 mcg of folate.
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These legumes also provide plant-based protein and heart-healthy fats (Singh, 2018).
🍓 9. Strawberries
One cup of strawberries contains 40 mcg of folate along with loads of vitamin C and antioxidants.
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Berries support skin health and may reduce oxidative stress (Bassett & Sammán, 2010).
🐟 10. Salmon
A 3-ounce serving of salmon contains about 20 mcg of folate.
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It’s also packed with omega-3s that support brain and heart health (Singh, 2018).
✅ Final Thoughts: Why Folate Matters
Folate is essential for:
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DNA synthesis & repair
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Preventing neural tube defects during pregnancy
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Reducing heart disease risk
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Improving cognitive function
To naturally increase folate, aim to eat more legumes, leafy greens, citrus fruits, and fortified foods. People with higher needs (e.g., pregnant women) may benefit from supplements, but natural food sources should be the foundation.