Folate is the naturally-occurring form of vitamin B9 that can be found in various foods.
Folate is perhaps most well-known for its important role in fetal development (preventing birth and neural tube defects), but it is also vital during aging as a nutrient working synergistically with other B-complex vitamins to convert glucose (sugar) into energy.
While folate occurs naturally in fruits and vegetables, folic acid is synthetic. According to studies, the human body doesn't seem to handle folic acid very well and has problems converting it into the active form of vitamin B9.
Therefore, here is a list of top 20 fruits high in folate you should include in your diet:
#1 Avocados – 89 mcg/100g (22%DV)
#2 Guavas – 49 mcg/100g (12%DV)
#3 Oranges – 39 mcg/100g (10%DV)
#4 Feijoa – 38 mcg/100g (10%DV)
#5 Papayas – 38 mcg/100g (10%DV)
#6 Pomegranates – 38 mcg/100g (10%DV)
#7 Blackberries – 34 mcg/100g (8%DV)
#8 Mangosteen – 31 mcg/100g (8%DV)
#9 Kiwi – 25 mcg/100g (6%DV)
#10 Clementines – 24 mcg/100g (6%DV)
#11 Strawberries – 24 mcg/100g (6%DV)
#12 Plantains – 22 mcg/100g (5%DV)
#13 Cantaloupe – 21 mcg/100g (5%DV)
#14 Raspberries – 21 mcg/100g (5%DV)
#15 Bananas – 20 mcg/100g (5%DV)
#16 Dates – 19 mcg/100g (5%DV)
#17 Honeydew – 19 mcg/100g (5%DV)
#18 Pineapple – 19 mcg/100g (5%DV)
#19 Cherimoya – 18 mcg/100g (5%DV)
#20 Tangerines – 16 mcg/100g (4%DV)
Thank you. This was our video about fruits rich in folate, folate sources, foods high in folate, and foods rich in folate.
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