Healthy Foods and Vitamins

Where is Folic Acid Found in Fruits?

Folic acid is one of the water-soluble forms of vitamin B9, and it is one of the basic elements involved in the manufacture of DNA, which is part of the genetic material.

This vitamin also plays an essential role in the manufacture of red blood cells , maintaining the health of the brain of infants, as well as preventing diabetes. hearing loss.

Where is folic acid found in fruits

The difference between Folic Acid and Folate

It is common among people to use the terms folic acid and folate interchangeably to describe vitamin B9, and in fact there is a difference between the two terms. Folic acid is the manufactured form of folate.

That is, it is not found naturally in food, but is only available in nutritional supplements and fortified foods. As for folate, it is available in foods naturally, such as fruits, vegetables, legumes, and others.

In fact, the active form of vitamin B9 is known as 5-methyltetrahydrofolate. And for short (5-MTHF), the human body can convert natural folate into the active form inside the digestive system, before it enters the bloodstream.

As for synthetic folic acid, the body cannot convert it to the active form completely in the digestive system, but rather it must reach The liver and other body tissues so that it can be converted so that the body can benefit from it. The conversion process is slow, and not everyone’s bodies may be able to do it easily.

The percentage of unconverted artificial folic acid in the blood may increase if you take folic acid supplements, which may be harmful, and therefore It is recommended to rely on natural sources of folate, noting that some people may need to take folic acid supplements, such as pregnant women. In this article, we will mention some fruits and other sources of natural folate.

Fruits Contain Folic Acid

Folate, which represents the natural form of folic acid, is found in many fruits, including the following:

Papaya: Papaya fruit is rich in multiple nutrients, and is a good source of folate. One cup, or 140 grams, of raw papaya contains 53 micrograms of this vitamin, which is equivalent to 13% of the recommended daily intake. In addition, it is rich in antioxidants, vitamin C, and potassium.

Avocado: Avocado is characterized by its distinctive taste and creamy texture. It also contains many nutrients, including folate. Half of its fruit provides 82 micrograms of this vitamin, or the equivalent of 21% of the daily requirement. Avocado fruit is also rich in vitamin C. Vitamin K, Vitamin B6 , and potassium.

Bananas: One banana provides 23.6 micrograms of folate, or the equivalent of 6% of the recommended daily intake. In addition, bananas are rich in other nutrients, such as: magnesium, potassium, and vitamin B6.

Guava: Guava fruit is a good source of folate, vitamin C , and vitamin E, in addition to its antioxidant content. It is also one of the beneficial fruits during pregnancy, because it contains various nutritional elements, and because it helps digestion, reduces constipation, and relaxes muscles.

Mango: One cup of mango contains 71 micrograms of folate, and provides the body with 18% of its daily need.

Other Sources of Folic Acid

Beef liver: It is characterized by containing large amounts of protein and folate, and one serving of it, or the equivalent of 85 grams, contains 54% of the recommended daily amount of folate.

Beetroot: which is one of the distinctive sources of folate. One cup, which is equivalent to 136 grams, contains 148 micrograms of folate, which is 37% of the recommended daily amount.

Sweet corn: One cup contains 61 micrograms of folate, which is equivalent to 15% of the recommended daily amount of folate.

Lettuce: One cup of lettuce provides an amount equivalent to 16% of the daily amount of folate.

Edamame beans: They are immature soybeans, and one cup of them provides an amount equivalent to 121% of the daily recommended amounts of folate.

Legumes: Legumes , including lentils and kidney beans, are rich sources of folate. One cup of cooked lentils provides 90% of the recommended daily amount of folate, while one cup of cooked kidney beans provides 33% of the recommended amounts . Daily.

Eggs: One large egg provides 6% of the recommended daily amount of folate.

Wheat germ: Every 28 grams of it provides the body with 20% of the recommended daily amount of folate, in addition to being a food rich in fiber and antioxidants.

Seeds and nuts: The amount of folate available in the various types of seeds and nuts varies slightly, as 28 grams of walnuts provide 7% of the recommended daily amount of folate, while flax seeds provide the same amount 6% of the recommended daily amount of folate.

Benefits of Folic Acid

Folic acid provides many health benefits to the body, but its effectiveness is uncertain for all of these benefits. Below is a breakdown of that:


Treating folate deficiency: Taking folic acid supplements improves cases of folate deficiency in the body.

Likely Effective

Prevention of neural tube defects: Neural tube defects in infants, such as malformations of the spinal cord, brain, and spine, occur when the level of folic acid is low during the first weeks of pregnancy.

Therefore, it is preferable for all women of childbearing age to take at least 400 micrograms of this acid on a daily basis.

It is worth noting that many nutritional supplements for pregnant women contain folic acid, and it is usually recommended to take types that contain methylated folate. or what is also called vitamin B9, which is the active form of this vitamin that does not need to be transformed into another form in order to be used in the body.

Possibly Effective

Improving depression: Some limited evidence has indicated that folic acid can improve symptoms of depression when taken with antidepressant medications.

Reducing the risk of cleft lip: A review published by the British Journal of Orthodontics in 2014 indicated that consuming folic acid supplements can reduce the risk of cleft lip or cleft palate.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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