10 Folic Acid Foods You Should Be Eating All the Time

A half-cup of black-eyed peas has 105 micrograms of folic acid, the highest of any bean. 

1. Beans

A half-cup of cooked broccoli has 52 micrograms of folic acid, fiber, potassium, and vitamin C.

2. Broccoli

Four asparagus spears provide 89 mcg of folic acid. 20 spears will get you through the day.

3. Asparagus

One half-cup of boiled spinach has 130 micrograms of folic acid, more than 25% of your daily intake. 

4. Spinach

A half-cup has 59 mcg of folic acid, so add it to your lunch sandwich or guacamole.

5. Avocados

One medium banana offers 44 mcg of folic acid and is as portable as a multivitamin.

6. Bananas

A small orange provides 29 folic acid mcg. It's a terrific fruit to keep on hand in a healthy diet.

7. Oranges

A three-egg omelette fits roughly 25% of your daily target, while a hardboiled egg in lunch is a quick snack.

8. Eggs

Cut Brussels sprouts in half, sprinkle with olive oil, salt, and pepper, and roast until crispy. 

9. Brussels sprouts

Beef liver has the most folic acid on this list, 215 micrograms in 3oz.

10. Beef liver

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