21 Foods rich in folic acid (and recommended intake)

Some foods rich in folic acid are spinach, beans, beer yeast, cattle liver and asparagus. In addition, soy, spinach and sunflower seed also have great amounts of folic acid.

Folic acid, also known as vitamin B9, is a nutrient that participates in several important functions in the body, such as maintaining brain health, preventing anemia and acting in the formation of the baby’s nervous system.

Also read: Folic Acid: What is it for and recommended

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During pregnancy, in addition to foods rich in folic acid, the obstetrician also recommends supplementation with this vitamin, to prevent problems such as premature birth, high blood pressure or miscarriage. Understand better what folic acid is for pregnancy.

List of foods rich in folic acid

The following table shows the amount of folic acid for every 100 g of some foods:

In addition to foods naturally rich in folic acid, some foods are necessarily enriched with this vitamin in Brazil. Thus, wheat flour and cornmeal, should contain between 140 and 220 mcg of folic acid in every 100 g of these foods.

Recommended daily consumption

The recommended daily consumption of folic acid varies according to age. For children, the recommendation is 65 mcg to 6 months, 80 mcg between 7 and 12 months, 150 mcg of 1 to 3 years, for example.

From 14 years onwards, the recommended consumption of folic acid for men and women is 400 mcg per day. See the recommended daily amount of folic acid for each age.

Clinical Review:
Snow Leal
Nutritionist

Graduated in Nutrition from the University of Grande Rio, with CRN-4 10100509. Postgraduate in Clinical and Aesthetic Nutrition. Master in Public Health