
For various corporal functions such as DNA synthesis and repair, cell division and cell growth, vitamin B9 (folate) is essential. Folic acid is the synthetic form of vitamin B9 contained in fortified foods, such as cereals and supplements. Folate deficiency can lead to adult anemia and slower childhood growth. Folate is of particular significance for pregnant women to ensure the proper development of the fetus and avoid neural tube defects. For folate (Vitamin B9) the actual daily value (percent DV) is 400μg.
Microgram (μg) which is one millionth of a gram or one thousandth of a milligram (1gram = 1000000μg)
The 10 best folate foods are described below:
#1 Edamame (Green Soybeans)

Folate per Cup | Folate per Cup | Folate per 100g |
482μg (121% DV) | 311μg (78% DV) | 514μg (129% DV) |
#2 Lentils

Folate per Cup | Folate per Cup | Folate per 200 callories |
---|---|---|
358μg (90% DV) | 181μg (45% DV) | 312μg (78% DV) |
#3 Asparagus

Folate per Cup Cooked | Folate per 100g | Folate per 200 Calories |
---|---|---|
268μg (67% DV) | 149μg (37% DV) | 1355μg (339% DV) |
#4 Spinach

Folate per Cup Cooked | Folate per 100g | Folate per 200 Calories |
---|---|---|
263μg (66% DV) | 146μg (37% DV) | 1270μg (317% DV) |
#5 Broccoli

Folate per Cup Cooked | Folate per 100g | Folate per 200 Calories |
---|---|---|
168μg (42% DV) | 108μg (27% DV) | 617μg (154% DV) |
#6 Avocados

Folate per Avocado | Folate per 100g | Folate per 200 Calories |
---|---|---|
163μg (41% DV) | 81μg (20% DV) | 101μg (25% DV) |
#7 Mangos

Folate per Cup | Folate per 100g | Folate per 200 Calories |
---|---|---|
71μg (18% DV) | 43μg (11% DV) | 143μg (36% DV) |
#8 Lettuce

Folate per Cup | Folate per 100g | Folate per 200 Calories |
---|---|---|
64μg (16% DV) | 136μg (34% DV) | 1600μg (400% DV) |
#9 Sweet Corn

Folate per Cup Cooked | Folate per 100g | Folate per 200 Calories |
---|---|---|
61μg (15% DV) | 42μg (11% DV) | 98μg (24% DV) |
#10 Oranges

Folate per Cup | Folate per 100g | Folate per 200 Calories |
---|---|---|
54μg (14% DV) | 30μg (8% DV) | 128μg (32% DV) |
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