Folic Acid Foods

Folic Acid Foods

Folic acid is a vitamin which is otherwise called vitamin B9. This is an important vitamin which  your body require to produce the chemical constituents of nervous system like serotonin, norepinephrine etc. Folic acid is also ideal for producing red blood cells and thus helps you in avoiding anemia.

Folic acid is an important constituent of spinal fluid and also aids in the formation of DNA that is responsible for the normal functioning of the brain. Folic acid may also help you to avoid neural tube birth defects. Folic acid is also ideal for lowering the risks of heart diseases. Folic acid promotes the metabolism of protein, cell division and cell growth.

Causes of Folic acid Deficiency

Some people have deficiency of folic acid and this can be due to their poor eating habits or due to their body’s inability to absorb folic acid from the food. Certain medications, diseases, alcoholism, use of contraceptive pills etc may also cause folic acid deficiency. Increased requirement of folic acid due to pregnancy or growth may also result in folic acid deficiency.

Symptoms of Folic Acid Deficiency

A person having folic acid deficiency may have poor growth, lack of appetite, tiredness, fatigue, intestinal problems like constipation, diarrhea etc. He may also have painful red and smooth tongue.

Sources of Folic Acid


Green leafy vegetables like spinach, lettuce etc are found to be good source of folic acid. Other vegetables that are rich with folic acid include cauliflower, peas, beetroot, corn, lady’s finger, green pepper etc.


Legumes like kidney beans, soybeans, chickpeas, dried peas, lentils are good sources of folic acid.


Some of the nuts like cashew nuts, walnuts, almonds, peanuts, sesame seeds are  rich with folic acid.


Whole grains, whole grain flour, whole meal bread, pasta are also good for supplying folic acid.

In addition to this large and hard boiled eggs contains almost 22 mcg folic acid and 75 gram tinned salmon constitute 17 mcg folic acid. Enriched paste, enriched noodles etc are also good.

Recommended Dose of Folic Acid

Infants below six months require 65 mcg per day and infants between six to twelve months need 80 mcg per day. Toddlers of 1 to 3 years need 150 mcg folic acid per day. Kids between 4 to 8 years require 200 mcg per day while those between 9 to 13 want 300 mcg daily. Teens from 14 to 18 years need 400 mcg daily. Pregnant women need to take 600 mcg daily while breastfeeding mothers require 500 mcg daily.