Folate, also known as Vitamin B9, is a water-soluble vitamin that is essential for body functions, including DNA synthesis, and cell division.
Folate is naturally found in many foods, including leafy green vegetables, fruits, legumes, and nuts.
Folate is important for preventing neural tube defects (serious birth defects of the spinal cord and the brain) in infants, which is why it is commonly recommended for pregnant women.
Let’s discuss the fruits that have folate in detail:
Which fruits have folate – Vitamin B9
1- Citrus Fruits
Oranges, lemons, and grapefruits not only contain folate but are also rich in vitamin C, supporting the immune system.
2- Papaya
Papaya is a fruit that is loaded with folate, Vitamin C, fiber, and antioxidants, contributing to overall well-being.
3- Banana
Bananas, a convenient snack, contain moderate levels of folate and are a good source of potassium, vital for heart health.
4- Avocado
Avocado provides folate along with healthy monounsaturated fats, potassium vitamin K, Vitamin E, and B vitamins.
5- Mango
Mangoes are not only delicious but also a good source of folate. They are rich in Vitamins C and A, making them beneficial for the skin and the immune system.
6- Strawberries
Strawberries contain folate and are rich in vitamin C and antioxidants. They are low in calories and can be tasty in addition to various dishes.
7- Raspberries
Raspberries are another folate-containing fruit that provides dietary fiber, vitamins C and K, and antioxidants. They are known for their health benefits.
8- Kiwi
Kiwi fruits are a good source of folate and are packed with vitamin C, vitamin K, and dietary fiber. They are also known for their high antioxidant content.
9- Pineapple
Pineapple contains folate and is rich in vitamin C and manganese. It also contains an enzyme called bromelain, which may have anti-inflammatory properties.
10- Blackberries
Blackberries are rich in folate and provide dietary fiber, vitamins C and K, and antioxidants. They are known for their potential health benefits, including improved brain function.
11- Cherries
Cherries contain folate and are rich in antioxidants, such as anthocyanins. They are also a good source of Vitamin C and potassium.
FAQs
Bananas fruit contain a large amount of folic acid, and a medium banana contains 23 micrograms of folate.
Multiple fruits such as mangos, kiwi, pineapple, raspberry, avocado, cherries, etc are high in folic acid,
Dry Fruits like Almonds, Walnuts, Peanuts, and Cashews have a large amount of folic acid.
You can increase your folate level by eating dry fruits like Almonds, Walnuts, peanuts, and Cashews have large amounts of folate. Fruits like mangoes, kiwi, pineapple, raspberry, avocado, cherries, and avocado also have a large amount of folate.
Low folate levels can lead to symptoms such as fatigue, weakness, and shortness of breath due to anemia, It can also cause irritability, poor concentration, and mental fog.
Among multiple fruits, Papaya is relatively known as a fruit high in folate as compared to others. A good source of folic acid present in Papaya.