There are many reasons why it’s important to get an adequate amount of folic acid.

Perhaps
most importantly are cellular growth and regeneration. A 2010 article from the New York Times
identified folic acid as one of the most, underappreciated​ ​micronutrients​,[​​ 1​]​ and multiple studies
suggest a link between a lack of folic acid and mental conditions such as depression.​[​2​]
Also known as vitamin B9, folic acid helps the body perform many essential functions, including
nucleotide biosynthesis in cells, DNA synthesis and repair, red blood cell creation, and
prevention of anemia.​[​3​]​ Folic acid also encourages normal fetal development. In fact, folic acid,
calcium, and​ ​iron​ have long been considered the holy trinity of prenatal wellness. [​​ 3​]​A deficiency
of the vitamin in pregnant women can have significant negative effects on unborn children’s
brain development.​[​3​]
Fortunately, many foods are naturally rich sources of folic acid. A well-planned diet should easily
keep your system well-supplied with the vitamin.

Folic Acid vs. Folate

While folic acid and folate may be marketed interchangeably, their metabolic effects can be
quite different. Folate is the bioavailable, natural form of vitamin B9 found in a variety of plant
and animal foods. Folic acid, while readily utilized by the body, is the synthetic form of the
vitamin; it’s primarily found in supplements and fortified foods. The body is more adept at using
folate and regulates healthy levels by discarding excess folate in urine.

Foods with Folate (AKA Folic Acid Although Slightly

Different)
1. Dark Leafy Greens
It should come as no surprise that one of the planet’s healthiest foods is also one of the highest
in folate.​[​3​]​ Adding more spinach, collard greens, kale, turnip greens and romaine lettuce into
your daily diet provides an immediate boost in folic acid. Just one large plate of these delicious
leafy greens will fulfill nearly all of your daily folate needs.​[​4​]
Source Serving Size Amount of Folate/Serving DV %

Spinach 1 cup 263 mcg 65%

Collard Greens 1 cup 177 mcg 44%

Turnip Greens 1 cup 170 mcg 42%

Mustard Greens 1 cup 103 mcg 26%

Romaine Lettuce 1 cup 76 mcg 19%

2. Asparagus
Out of the entire vegetable kingdom, asparagus is one of the most nutrient dense foods with
folic acid.​[​3​]​ Eating just one cup of boiled asparagus provides 262 mcg of folic acid, which
provides approximately 65% of your daily needs. Not only is asparagus delicious, but it’s also
full of nutrients your body craves, including vitamin K, vitamin C, vitamin A, and manganese.​[​5​]

3. Broccoli
Broccoli is one of the​ ​best detox foods​ you can eat, and it’s a great source of folic acid. Just one
cup of broccoli provides approximately 26% of your daily folic acid needs,​[​6​]​ not to mention a
whole host of other important nutrients. I recommend enjoying organic broccoli raw or lightly
steamed.

4. Citrus Fruits
Many fruits contain folic acid, and citrus fruits rank the highest. Oranges are an especially rich
source of folic acid. One orange holds about 50 mcg, and a large glass of fresh-squeezed juice
may contain even more. Other folate-rich fruits include papaya, grapefruit, grapes, banana,
cantaloupe and strawberries. Here is a short list of fruits high in folic acid.​[​4​]
Source Serving Size Amount of Folate/Serving DV %

Papaya 1 Papaya 115 mcg 29%

Oranges 1 orange 40 mcg 10%

Grapefruit 1 Grapefruit 40 mcg 8%

Strawberries 1 cup 40 mcg 6.5%

Raspberries 1 cup 14 mcg 4%

5. Beans, Peas, and Lentils

Beans and peas that are especially high in folic acid include pinto beans, lima beans, green
peas, black-eyed peas and kidney beans. A small bowl of any type of lentils provides most of
your daily folate needs.​[​3​]​ Here is a short list of beans with the most folic acid.​[​4​]
Source Serving Size Amount of Folate/Serving DV % Lentils 1 cup 358 mcg 90% Pinto Beans 1
cup 294 mcg 74% Garbanzo Beans 1 cup 282 mcg 71% Black Beans 1 cup 256 mcg 64% Navy
Beans 1 cup 254 mcg 64% Kidney Beans 1 cup 229 mcg 57% Lima Beans 1 cup 156 mcg 39%
Split Peas 1 cup 127 mcg 32% Green Peas 1 cup 101 mcg 25% Green Beans 1 cup 42 mcg
10%

6. Avocado
 The avocado, also known as the butter pear, holds up to
110 mcg of folate per cup, which accounts for approximately 28% of your daily needs.​[​7​]​ Not only
are avocados one of the best foods with folic acid, but they’re an excellent source of fatty acids,
vitamin K, and dietary fiber. Adding them to sandwiches or salads makes for an extra-healthy
treat.

7. Okra
The world’s most slimy vegetable is also one of the most nutrient rich. Okra has the distinct
ability to simultaneously offer vitamins and minerals while cleansing the entire​ ​digestive tract​ of
toxic build-up. When it comes to folate, okra is a great source. Just a half cup of cooked okra
will give you approximately 103 mcg of folic acid.​[​7​]

8. Brussels Sprout
There is no denying that Brussels sprouts are one of the best foods for folic acid.​[​8​]​ Eating one
cup of boiled brussels sprouts will provide approximately 25% of your daily recommended
amount. Brussels sprouts are also high in vitamin C, vitamin K, vitamin A, manganese, and
potassium.

9. Seeds and Nuts

It doesn’t matter if it’s pumpkin, sesame, sunflower, or​ ​flax seeds​, eating them raw, sprouted, or
sprinkled onto a salad adds a healthy serving of folic acid. Sunflower seeds and flax seeds are
especially high in folate; one cup offers up to 300 mcg.​[​8​]​ Nuts are also high in folic acid,​[​9​]
especially peanuts and almonds.​[​8​]​ Below is a short list of the best seeds and nuts for folic acid.
Source Serving Size Amount of Folate/Serving DV %

Sunflower Seeds ¼ cup 82 mcg 21%

Peanuts ¼ cup 88 mcg 22%

Flax Seeds 2 tbsp 54 mcg 14%

Almonds 1 cup 54 mcg 12%

10. Cauliflower
This cruciferous vegetable is typically regarded as one of the best​ ​vitamin C foods​, but it’s also
a great source of folic acid.​[​8​]​ Just one cup of cauliflower will give you approximately 55 mcg of
folate, accounting for 14% of your recommended daily value. I recommend adding fresh
cauliflower to a salad.

11. Beets
Beets are a great source of antioxidants, and they also provide detox support, making them one
of the​ ​best liver cleanse foods​ on the planet. While that’s a great reason to add them to your
diet, beets are also known as one of the best sources of folic acid. Eating one cup of beets will
provide you with approximately 148 mcg of folate, accounting for 34% of your daily needs.​[​7​]

12. Corn
Corn is a fun and popular vegetable that contains plenty of folate. Just one cup of cooked corn
will provide you with approximately 34 mcg of folic acid, accounting for almost 9% of your daily
needs. I recommend avoiding canned veggies and opting for fresh and organic.​[​10​]

13. Celery
Celery is commonly regarded as a great food to help with kidney stones, but did you know it’s
also a great source for folic acid? Just one cup of raw celery provides about 36 mcg of folate,
accounting for about 9% of your daily needs.​[​11​]

14. Carrots

Carrots are another extremely popular vegetable you

probably have in your home right now. Just one cup of raw carrots will give you almost 5% of
your daily recommended needs for folic acid.​[​12​]​ Eat baby carrots as a snack or add them to your
salads for a folate boost!

15. Squash
The nutritional benefits of squash are as vibrant as the vegetable’s brilliant colors.​[​13​]​ And, if you
make it right, it’s delicious. Whether it’s summer squash or winter squash, adding squash to
your diet will give you a folic acid boost. Here is a breakdown of how much folate is found in
squash.​[​13​]​ [​​ 14​]
Source Serving Size Amount of Folate/Serving DV %
 Winter squash 1 cup 41 mcg 21%

Summer squash 1 cup 33 mcg 8%

These are just a few of the foods with folic acid, are you aware of others? Tell me your thoughts
in the comments below.

Folate Supplementation
Many foods contain folate, but if you still find yourself falling short of ideal intake, then
supplementation may be a smart step for you. Folate (or folic acid) is available in multi-vitamins.
I recommend​ ​IntraMax™​, an all-in-one liquid vitamin supplement. IntraMax contains over 415
essential vitamins and minerals, including 200% of your daily recommended intake of folate.
References (14)
†Results may vary. Information and statements made are for education purposes and
are not intended to replace the advice of your doctor. Global Healing Center does not dispense
medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by
Global Healing Center are not intended to be a substitute for conventional medical service. If
you have a severe medical condition or health concern, see your physician.
******************************************************************************

There are many different types of vitamin B.

This section has information on:
● thiamin (vitamin B1)
● riboflavin (vitamin B2)
● niacin (vitamin B3)
● pantothenic acid
● vitamin B6
● biotin (vitamin B7)
● folic acid (folate)
● vitamin B12

Thiamin (vitamin B1)

Thiamin, also known as vitamin B1, helps:
● break down and release energy from food
● keep the nervous system healthy

Good sources of thiamin

Thiamin is found in many types of food.
Good sources include:
● peas
● fresh and dried fruit
 ● eggs
● wholegrain breads
● some fortified breakfast cereals
● liver

How much thiamin do I need?

The amount of thiamin adults (19-64 years) need is:
● 1mg a day for men
● 0.8mg a day for women
You should be able to get all the thiamin you need from your daily diet.
Thiamin can't be stored in the body, so you need it in your diet every day.

What happens if I take too much thiamin?

There's not enough evidence to know what the effects might be of taking high doses of thiamin
supplements each day.

What does the Department of Health advise?

You should be able to get all the thiamin you need by eating a varied and balanced diet. If you
take supplements, don't take too much as this might be harmful.
Taking 100mg or less a day of thiamin supplements is unlikely to cause any harm.

Riboflavin (vitamin B2)

Riboflavin, also known as vitamin B2, helps:
● keep skin, eyes and the nervous system healthy
● the body release energy from food

Good sources of riboflavin

Good sources of riboflavin include:
● milk
● eggs
● fortified breakfast cereals
● rice
UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.

How much riboflavin do I need?

The amount of riboflavin adults (19-64 years) need is about:
● 1.3mg a day for men
● 1.1mg a day for women
You should be able to get all the riboflavin you need from your daily diet.
Riboflavin can't be stored in the body, so you need it in your diet every day.
What happens if I take too much riboflavin?
There's not enough evidence to know what the effects might be of taking high doses of riboflavin
supplements each day.

What does the Department of Health advise?

You should be able to get all the riboflavin you need by eating a varied and balanced diet. If you
take supplements, don't take too much as this might be harmful.
Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm.

Niacin (vitamin B3)

Niacin, also known as vitamin B3, helps:
● release energy from the foods we eat
● keep the nervous system and skin healthy

Good sources of niacin

There are two forms of niacin – nicotinic acid and nicotinamide – both of which are found in
food.
Good sources of niacin include:
● meat
● fish
● wheat flour
● eggs
● milk

How much niacin do I need?

The amount of niacin you need is about:
● 16.5mg a day for men
● 13.2mg a day for women
You should be able to get all the niacin you need from your daily diet.
Niacin can't be stored in the body, so you need it in your diet every day.

What happens if I take too much niacin?

Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a
long time could lead to liver damage.
There's not enough evidence to know what the effects might be of taking high daily doses of
nicotinamide supplements.

What does the Department of Health advise?

You should be able to get the amount of niacin you need by eating a varied and balanced diet. If
you take niacin supplements, don't take too much as this might be harmful.
Taking 17mg or less of nicotinic acid supplements a day or 500mg or less of nicotinamide
supplements a day is unlikely to cause any harm.

Pantothenic acid
Pantothenic acid has several functions, such as helping to release energy from food.

Good sources of pantothenic acid

Pantothenic acid is found in almost all meats and vegetables, including:
● chicken
● beef
● potatoes
● porridge
● tomatoes
● kidney
● eggs
● broccoli
● wholegrains – such as brown rice and wholemeal bread
Breakfast cereals are also a good source if they have been fortified with pantothenic acid.

How much pantothenic acid do I need?

You should be able to get all the pantothenic acid you need from your daily diet, as it's found in
many foods.
Pantothenic acid can't be stored in the body, so you need it in your diet every day.

What happens if I take too much pantothenic acid?

There's not enough evidence to know what the effects might be of taking high daily doses of
pantothenic acid supplements.

What does the Department of Health advise?

You should be able to get all the pantothenic acid you need by eating a varied and balanced
diet. If you take supplements, don't take too much as this might be harmful.
Taking 200mg or less a day of pantothenic acid in supplements is unlikely to cause any harm.

Vitamin B6
Vitamin B6, also known as pyridoxine, helps:
● allow the body to use and store energy from protein and carbohydrates in food
 ● form haemoglobin – the substance in red blood cells that carries oxygen around the
body

Good sources of vitamin B6

Vitamin B6 is found in a wide variety of foods, including:
● pork
● poultry – such as chicken or turkey
● fish
● bread
● wholegrain cereals – such as oatmeal, wheatgerm and brown rice
● eggs
● vegetables
● soya beans
● peanuts
● milk
● potatoes
● some fortified breakfast cereals

How much vitamin B6 do I need?

The amount of vitamin B6 adults (19-64 years) need is about:
● 1.4mg a day for men
● 1.2mg a day for women
You should be able to get all the vitamin B6 you need from your daily diet.

What happens if I take too much vitamin B6?

When taking a supplement, it's important not to take too much. Taking more than 200mg a day
of vitamin B6 for a long time can lead to a loss of feeling in the arms and legs known as
peripheral neuropathy​.
This will usually improve once you stop taking the supplements. But in a few cases when people
have taken large amounts of vitamin B6 – particularly for more than a few months – the effect
can be permanent.
Taking doses of 10-200mg a day for short periods may not cause any harm. But there's not
enough evidence to say how long these doses could be taken for safely.

What does the Department of Health advise?

You should be able to get the vitamin B6 you need by eating a varied and balanced diet. If you
take vitamin B6 supplements, don't take too much as this could be harmful.
Don't take more than 10mg of vitamin B6 a day in supplements unless advised to by a doctor.

Biotin (vitamin B7)

Biotin is needed in very small amounts to help the body break down fat.
The bacteria that live naturally in your bowel are able to make biotin, so it's not clear if you need
any additional biotin from the diet.
Biotin is also found in a wide range of foods, but only at very low levels.

What happens if I take too much biotin?

There's not enough evidence to know what the effects might be of taking high daily doses of
biotin supplements.

What does the Department of Health advise?

You should be able to get all the biotin you need by eating a varied and balanced diet. If you
take biotin supplements, don't take too much as this might be harmful.
Taking 0.9mg or less a day of biotin in supplements is unlikely to cause any harm.

Folic acid
Folic acid, known as folate in its natural form, helps:
● the body form healthy red blood cells
● reduce the risk of central neural tube defects, such as​ ​spina bifida​, in unborn babies
A lack of folic acid could lead to​ ​folate deficiency anaemia​.

Good sources of folic acid

Folate is found in small amounts in many foods.
Good sources include:
● broccoli
● brussels sprouts
● liver (but​ ​avoid this during pregnancy​)
● spinach
● asparagus
● peas
● chickpeas
● fortified breakfast cereals

How much folic acid do I need?

Adults need 200mcg of folic acid a day. It can't be stored in the body, so you need it in your diet
every day.
Most people should be able to get the amount they need by eating a varied and balanced diet.
But if you're pregnant or trying for a baby, it's recommended that you take 400mcg folic acid
supplement daily from the time you stop using contraception until you're 12 weeks pregnant.
This is to help prevent birth defects, such as spina bifida, in your baby.
Make sure you speak to your doctor if you have a family history of conditions like spina bifida
(known as neural tube defects) as you may need to take a higher dose of 5mg of folic acid each
day until you're 12 weeks pregnant.
Read about​ ​vitamins and minerals during pregnancy​ for more advice about this.

What happens if I take too much folic acid?

Taking doses of folic acid higher than 1mg can cover up the​ ​symptoms of vitamin B12
deficiency​, which can eventually damage the nervous system if it's not spotted and treated.
This is particularly a concern for older people because it becomes more difficult to absorb
vitamin B12 as you get older.

What does the Department of Health advise?

The Department of Health recommends that folic acid supplements are taken by women who
are pregnant or trying for a baby.
Women who aren't pregnant or planning for a baby should be able to get all the folate they need
by eating a varied and balanced diet.
If you're taking folic acid supplements, it's important not to take too much, as this could be
harmful.
Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.
Some women have an increased risk of having a pregnancy affected by a neural tube defect,
and are advised to take a higher dose of 5mg of folic acid each day until they're 12 weeks
pregnant.
This is important and unlikely to cause harm, as it's taken on a short-term basis, but speak to
your doctor first.

Vitamin B12
Vitamin B12 is involved in:
● making red blood cells and keeping the nervous system healthy
● releasing energy from food
● using folic acid
A lack of vitamin B12 could lead to​ ​vitamin B12 deficiency anaemia​.

Good sources of vitamin B12

Good sources include:
● meat
● salmon
● cod
● milk
● cheese
● eggs
 ● some fortified breakfast cereals

How much vitamin B12 do I need?

Adults (19-64 years) need about 1.5mcg a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your
diet.
But as vitamin B12 isn't found naturally in foods such as fruit, vegetables and grains, vegans
may not get enough of it.
Read about​ ​the vegan diet​ for nutrition information and advice.

What happens if I take too much vitamin B12?

There's not enough evidence to show what the effects may be of taking high doses of vitamin
B12 supplements each day.

What does the Department of Health advise?

You should be able to get all the vitamin B12 you need by eating a varied and balanced diet. If
you take vitamin B12 supplements, don't take too much as this could be harmful.
Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.