Top 30 Iron And Folic Acid Rich Food You Should Include In Your Diet

Do you want to stay healthy and strong? Do you know what foods are rich in folic acid? Do you know what does foods rich in folic acid do to your body? Do you know what are the benefits of iron and folic acid? In this article, you will get all the answers of the question.

No doubt, we all want to be in good physical shape. For that, we all must take a healthy diet which includes iron and other important nutrients. Here, we will get to know what you need to be healthy every time and forever.

We know that workout, physical exercise, sleep, nutrition-loaded foods and all are good – but there is one of the most effective nutrients that are most imperative (and which doesn’t get more concentration) that I am here to discuss iron and folic acid.


An important question – why is it significant? Just try to find the correct answers. Here you will get to know about top foods which are high in iron and folic acid and lots more.

Iron and Folic Acids – A Brief

Most of us sometimes perhaps heard of iron and folic acid several times. But what is it exactly? What has it included to provide plenty of health benefits?

Iron and folic acids is an exactly a water-soluble B vitamin. It is presented in some foods, included in certain other foods, and also presented in the form of products. This vitamin is essential for cell development and improving metabolism.

Now, the important question – we can eat folic acid through supplements, is it correct? Why mostly depend on other natural foods? Both are similar and let’s talk about the iron and folic acid rich foods that you can include in your diet.

25 Foods High in Iron and Folic Acid   


Portion size – 1 cup chopped (91 g)

Thus a single portion of broccoli includes 57.3 mcg of iron and folic acids. This comes across 14% of the regular value of the vitamin. However, besides this, broccoli has also rich sources of vitamins A and K (1).

Vitamin A is always essential for preserving skin and teeth health. It also plays a vital function in creating pigments in the retina of the eye. Broccoli holds carotenoids that work as antioxidants. Vitamin K aids to eliminate osteoporosis and inflammation (2) (3).

Pinto Beans

Portion size – 1 cup (193 g)

A single serving of pinto beans holds an enormous 1,013 mcg of iron and folic acids. It was comprised of 670 calories, but small amounts of saturated fat.

Pinto beans have vast sources of potassium. As per a research found by Purdue University, USA, ideal potassium intake leads to reduce the risk of heat stroke and heart attack (4).

Seeds And Nuts

Serving size for flaxseeds – 1 cup, whole (168 g)

Serving size for sunflower seeds – 1 cup, with hulls (46 g)

The serving size for almonds – 1 cup, ground (95 g)

Seeds including flaxseeds (146 mcg per serving) and sunflower seeds (104 mcg per serving), or nuts such as almonds (48 mcg per serving) all amazing sources of iron and folic acids. You can just eat these raw or also include them to your salad for a healthy amount of iron and folic acids (5).

Flaxseeds contain manganese and other multiple vitamins, these entire ingredients reinforce your immune and nervous systems health, build strong bones, and various other physical procedures (6).

Sunflower seeds and almonds hold plenty of vitamin E that leads to healthy and supple skin as well as also improve your visions.


Serving size – 1 cup (134 g)

This serving of asparagus comprises almost 70 mcg of iron and folic acids. It holds up to 27 calories; however, a big share of these calories originates from sugars (7).

Asparagus also is a rich source of iron and riboflavin. Iron is essential to form hemoglobin, a crucial part of the blood cells that survive. Riboflavin plays a great function in iron and folic acids breakdown.

Yeast Extract Spread

Serving size – 1 tsp (6 g)

The yeast extract spread contains 60.6 mcg of iron and folic acids. Yet it is a rich source of sodium, it comprises only about 9 calories. You can consume it with toast, crackers, or also sandwiches. Add only a little of the spread as it has an awesome flavor (8).

Next important element the yeast extract spread holds is niacin, which, as per to an American research, has revealed to reduce the amounts of poor cholesterol.


Serving size – 28 g

If you eat flesh or meat, this is really good information for you. Both beef liver (81.2 mcg per serving) and chicken liver (165 mcg per serving) hold rich amounts of iron and folic acids.

They also include selenium, which has been set to eradicate multiple of cancer and muscle and heart ailments. But one vital thing is to remember – consume liver in control as it also comprises trans-fat and cholesterol (9).


The serving size for rosemary – 1 tbsp (2 g)

Serving size for basil – 2 tbsp, chopped (5 g)

Some herbs such as rosemary and basil consist of iron and folic acids. One portion of basil and rosemary deliver 1.6 mcg and 3.6 mcg of iron and folic acids individually (10).

A research is found in Jammu and Kashmir, India states the efficiency of herbs, such as basil help in curing your hypertension.


Serving size – 1 cup, cubes (150 g)

All love to eat avocado and this fruit provides almost 122 mcg of iron and folic acids. Furthermore, avocados hold a lot of vitamin C constituents that shows cardioprotective assets in smokers and fat or bulky persons. Similarly, the phytochemicals present in avocados pack an influential punch (11).


Serving size – 1 cup (186-256 g)

Ripe soybean seeds hold 697 mcg of iron and folic acids although green soybeans 422 mcg of iron and folic acids per portion. They are rich in calories – one serving of soybeans includes 376 calories.

Soybeans have a great source of protein. According to a research surveyed by the University of South Carolina, soybean protein helps to eliminate the absorptions of poor cholesterol. It also definitely powers the bone and calcium stability in postmenopausal women (12).


Serving size – 1 leaf (2 g)

The arugula holds 1.9 mcg of iron and folic acids. This food is very low in saturated fat and cholesterol. As a rich source of calcium, iron, magnesium, manganese, and potassium, it is chockfull with plentiful health benefits.

Black-Eyed Peas

Serving size – 1 cup (172 g)

As the black-eyed peas comprise about 358 mcg of iron and folic acids. Furthermore, the food is quite lower in cholesterol, saturated fat, and sodium.


Serving size – 1 cup, mashed (225 g)

A banana holds 45 mcg of iron and folic acids, which is 11% of the regular value of the vitamin. Bananas contain large amounts of vitamin B6, which always supports the body to formulate antibodies to combat abundant ailments. The vitamin also aids to preserve normal nerve function and also helps to regulate the blood sugar levels (13).


Serving size – 1 cup (149 g)

The tomatoes comprise around 22 mcg of iron and folic acids. Tomatoes have lower saturated fat, sodium, and cholesterol. They are rich sources of carotenoids, such as beta-carotene and lycopene, which show antioxidant and antitumor properties (14).

Chilli Powder

Serving size – 1 tbsp (8 g)

For Indian people, the food maybe is imperfect without a sprint of chili powder. Which is excellent to make foods spicy and salty, as one tablespoon of chili powder comprises 7.5 mcg of iron and folic acids. Chilli powder has numerous benefits too – it promotes the blood circulation and boosts the digestion and enhances the metabolism process.


Serving size – 1 cup, cubes (140 g)

Papaya holds approximately 53 mcg of iron and folic acids. It also is a rich source of vitamins A and C. The fruit is widely used to cure as well as eliminate intestinal territory illnesses and abdominal infections (15).

Citrus Fruits

The serving size for oranges – 1 cup (180 g)

The serving size for strawberries – 1 cup (152 g)

Serving size for grapefruit – 1 cup, with juice (230 g)

Our mothers and grandmothers always appreciate citrus fruits since our childhood time. Of course, there are lots of benefits of such fruits. Citrus fruits, such as oranges (54 mcg per serving), strawberries (36.5 mcg per serving), and grapefruit (29.9 mcg per serving), comprise rich sources of folic acid (16).

According to a Chinese research, citrus fruits act remarkable for the heart, brain, and liver health. They also show anti-inflammatory and antioxidant properties that let us enjoy a healthy lifestyle.

Dark Green Leafy Vegetables

The serving size for spinach – 1 cup (30 g)

Serving size for kale – 1 cup, chopped (67 g)

Green vegetables are always well-thought-out one of the top foods with incredible sources of iron and folic acid. Dark greens, particularly spinach and kale, have rich sources of folic acid. A portion of spinach holds 58.2 mcg of iron and folic acids, and a serving of kale has approximately 19 mcg of iron and folic acids (17).

In addition, iron and folic acids elements, dark greens are most advantageous in several other ways. Although, as per to a research, one should have half of the plate packed with fruits and vegetables, with dark greens are playing essential functions. Dark greens are incredible sources of carotenoids and numerous other elements that offer top health benefits and enhanced amounts of energy

Fortified Cereals

Serving size – 1 packet (28 g)

Invigorated cereals have become more and more popular nowadays. A single serving of invigorated cereals holds 80.1 mcg of iron and folic acids. According to an American research, invigorated cereals play an essential role in lessening nutrient absence.


Serving size – 1 cup (192 g)

One of the superb sources of folic acid, a single serving of lentils holds a huge 920 mcg of the vitamin. Lentils contain a large amount of potassium that aids to sustain healthy blood pressure levels. They are a rich source of protein as well, and you can reflect them if you are a vegetarian and can’t depend on meat or poultry.


Serving size – 1 cup (100 g)

The okra comprises 88 mcg of iron and folic acids. Furthermore, okra is fully loaded with abundant health benefits. It is a rich source of fiber, vitamin C, and also contains potassium and calcium. It also holds antioxidants properties that lead to overall health and comfort. Okra has vast sources of protein.

Brussels Sprouts

Serving size – 1 cup (88 g)

Brussels sprouts are fully packed with folic acids. One serving of Brussels sprouts holds about 53.7 mcg of the vitamin. There are several other ways Brussels sprouts can provide you with ample benefits. They also contain vitamins, minerals, and fiber and improve your immune system health, also improve bone health, etc. In fact, after kale and spinach, Brussels sprouts comprise the maximum quantity of antioxidants properties.


Serving size – 1 cup (100 g)

A serving of cauliflower consists of 57 mcg of iron and folic acids, which also add for 14% of your day-to-day value. Cauliflowers are completely nutrient-based and help to get rid of various severe ailments like cancer.


Serving size – 1 cup (136 g)

One serving of beets holds 148 mcg of iron and folic acids. Beets help to normalize blood pressure, eliminate oxidative anxiety, and treat inflammation.


Serving size – 1 cup (166 g)

This is our favorite snacks, and this vegetable holds about 32 mcg of iron and folic acids. Corn also comprises manganese, magnesium, phosphorous, copper, and zinc – all of which offer multiple health benefits.


Serving size – 1 cup, chopped (128 g)

A single serving of carrots comprises 24.3 mcg of iron and folic acids. It is a popular vegetable, it holds in most vegetable and also cooking rice. Carrots contain beta-carotene, fiber, and various other micronutrients.

These are the foods which are rich in iron and folic acids. They are highly natural, cheap, and the nutrient-dense foods – they come with numerous health benefits as well that help you stay in good physical shape always.

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