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Folic acid, also known as vitamin B9, is one substance that should not be excluded from your daily diet. Folic acid is present in grains, but foot items made from grains have even more quantities of this beneficial substance. There is a very generous amount of folic acid in cooked lentils–about 180mcg in just half a cup, making it one of the foods high in folic acid.
Not only do leafy vegetables like lettuce and broccoli include vitamins, they also include a lot of folic acid.
Although cauliflower is popular for containing large amounts of vitamin C, it also has plenty of folic acid packed inside.
Beets are popular because they cleanse the liver, but the benefit we’re looking at is that one cup of beets contains 136mcg of folic acid!
Carrots are another vegetable rich in folic acids that can be consumed in multiple ways, making them a great choice for everyone.

If you love tomatoes and eat plenty of them, then you are getting a good amount of folic acid already. The recommended dietary allowance (RDA) includes the folic acid you get from both the food you eat and any supplements you take. People add their leafy greens into other food mostly, but they can be washed and served as a daytime snack or midnight craving buster.
Winter squash has more folic acid per cup than summer squash, approximately 20mcg more in one cup.
Extracting the juice from tomatoes means you are getting 48mcg of folic acid per cup, plus a lot of iron. Not only does it prevent the likelihood of depression or birth defects, it also protects the body against Alzheimer’s disease and some types of cancer.Thankfully, there are lots of foods that are rich in folic acid.
One slice of bread contains an average of 60mcg of folic acidwhile companies now add folic acid into their breakfast cereal brands.

To have your daily dose of folic acid, keep a few boiled eggs in the refrigerator or include eggs in your meals a few times a week. As for peas, the best option is green peas because they contain 101mcg of folic acid in just one cup while split peas include 127mcg of folic acid per cup. Papaya is particularly generous with 115mcg per cup, which makes its way to our list of foods high in folic acid.

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