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8 Foods That Are Rich Sources of Folate


Also known as vitamin B9, folate is an essential nutrient that, among several other functions, helps the body with the production and regeneration of cells. According to the Global Healing Center, it also helps with “nucleotide biosynthesis in cells, DNA synthesis and repair, red blood cell creation, and prevention of anemia.”

Although folate is sometimes referred to as folic acid, there is a distinction between the two. Folate, the source explains, is the naturally occurring form of the vitamin that is found in plant and animal foods. While folic acid is the synthetic version of folate, which is found in supplements and fortified foods. Regardless of where you get your intake from, adults should aim to consume 400 micrograms (mcg) of it each day! The following are eight foods that are rich in folate or folic acid.

 1. Leafy Greens

Is there anything leafy greens aren’t a good source of? Along with being rich in calcium and iron, as well as vitamin A, vitamin C, and vitamin K, they also contain plenty of folate!

One cup of raw spinach, for instance, contains a whopping 263 mcg! That equates to about 65 percent of your daily value. Other leafy green to stock up on include collard greens (177 mcg per one cup, raw), mustard greens (103 mcg per one cup, raw), and romaine lettuce (76 mcg per one cup, raw).

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