Folic acid, or vitamin B-9, is important for your health. The nutrient helps your cells to break down nutrients from the foods you eat, aids in the embryonic development of the nervous system and contributes to the production of DNA within your cells. Several vegetables contain a natural form of folic acid called folate. Eating these vegetables can contribute to your daily folic acid intake.
Asparagus and Brussels Sprouts
One vegetable that provides a source of folic acid is asparagus. Each 1/2-cup, or 6-stalk serving of asparagus contains approximately 134 micrograms of folic acid, accounting for around 33 percent of the 400 micrograms required daily for adults, according to the Linus Pauling Institute at Oregon State University. In addition, a 1-cup serving of Brussels sprouts provides 54 micrograms of folic acid. Consuming asparagus and Brussels sprouts also provides a source of other nutrients, including dietary fiber, vitamins C, A, B and K, as well as the essential mineral manganese.
Leafy Greens
Another type of vegetable that contains folic acid are leafy greens, including spinach, mustard greens, chard and romaine lettuce. The amount of folic acid in these greens varies. A 1/2-cup serving of cooked spinach contains 132 micrograms of folic acid, while an equivalent serving of mustard greens contains 66 micrograms. Consume several servings of leafy greens each week to increase your folic acid intake.
Root Vegetables
Consuming specific root vegetables can also increase your folic acid intake. Parsnips and beets both provide a source of vitamin B-9, providing 89 and 148 micrograms per 1-cup serving, respectively. In addition, both turnips and beets contain dietary fiber, as well as other essential vitamins and minerals.
Other Plant Sources
Many other plant-based foods provide a source of folic acid. The University of Maryland Medical Center lists soy, lima, mung, white and kidney beans as sources of folic acid. In addition, several whole grains, including whole wheat, provide a source of the nutrient. Finally, several cereals and breads contain added folic acid, making wheat and other grain products rich sources of vitamin B-9.
References
- University of Maryland Medical Center; Vitamin B-9 (Folic Acid); Dr. Steven Ehrlich; May 2009
- Linus Pauling Institute; Folic Acid; Dr. Jane Higdon; April 2002
- USDA National Nutrient Database: Mustard Spinach, (Tendergreen), Cooked, Boiled, Drained, Without Salt
- USDA National Nutrient Database: Brussels Sprouts, Raw
- USDA National Nutrient Database: Parsnips, Raw
- USDA National Nutrient Database: Beets, Raw
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