15 Foods High In Folic Acid
9. Seeds and Nuts
It doesn’t matter if it’s pumpkin, sesame, sunflower or flax, eating them raw or sprouted, or sprinkling them onto your next salad will add a healthy dose of folic acid. Sunflower seeds, flax seeds and peanuts are especially high in folate, with one cup offering up to 300 mcg. Nuts are also very high in folic acid, with both peanuts and almonds ranking especially high. Below is a short list of the best seeds and nuts for folic acid.
· Sunflower Seeds — ¼ cup = 82 mcg of folate (21% DV)
· Peanuts — ¼ cup = 88 mcg of folate (22%)
· Flax Seeds — 2 tbs = 54 mcg of folate (14% DV)
· Almonds — 1 cup = 46 mcg pf fp;ate (12% DV)