[Medical Q&A] Which foods contain more folic acid?

Planner: Chinese Medical Association

Reviewer: Shang Xuejun, Chief Physician, General Hospital of Eastern Theater Command of PLA

Many foods contain a certain amount of folic acid. The foods rich in folic acid are as follows.

(1) Vegetables: Green leafy vegetables contain more folic acid. The Standard Edition of the Chinese Food Composition Table shows that 100 grams of spinach contains 169 micrograms of folic acid, and 100 grams of day lily contains 841 micrograms of folic acid. Other vegetables such as Chinese cabbage, rapeseed, coriander, and Chinese mustard are also rich in folic acid. The folic acid content in some wild vegetables is very high, such as 100 grams of red amaranth, which contains up to 419.8 micrograms of folic acid.

(2) Fruits: Oranges, strawberries, etc. contain more folic acid.

(3) Animal foods: Animal livers are the richest in folic acid. 100 grams of pork liver contains 353 micrograms of folic acid. Animal kidneys, eggs, etc. also contain relatively high levels of folic acid.

(4) Beans and nuts: 100 grams of soybeans contain 210 micrograms of folic acid. Peanuts, walnuts, black sesame seeds, tofu, and dried tofu also contain high levels of folic acid.

(5) Nut foods: Yeast contains a high level of folic acid. Using yeast to make pasta can increase the folic acid content.