Finding Folic Acid in Your Every Day Meals


Getting an adequate amount of Folate or B9 in your diet through whole foods is Important!

There are a lot of natural and healthy foods that are high in folate (folic acid), which is also known as vitamin B9 and has many benefits to your overall physical and mental health.

Getting an adequate amount of folate in your diet through whole foods or supplementing with folic acid is important for maintaining a healthy heart, decreasing the chance of certain types of cancer, lessening the risk of congenital deformities throughout pregnancy (protecting against miscarriage and neural tube defects), and can even lower the risk of depression, and increase the effectiveness of an antidepressant. To read up on a little more information about the 6 benefits of folic acid go to

With these kinds of benefits, it’s important to be aware of the abundant foods that are naturally high in folate.

  • Liver
  • Lentils
  • Beans
  • Asparagus
  • Okra
  • Leafy Greens (spinach, kale, arugula)
  • Broccoli
  • Artichokes
  • Legumes
  • Eggs
  • Beets
  • Citrus
  • Brussels
  • Nuts and seeds
  • Avocado

Below are two simple and healthy recipes to boost your folic acid intake:

Spinach and Avocado Salad with Garlic Mustard Vinaigrette



  • 1 garlic clove
  • 1 teaspoon fine sea salt
  • 1 teaspoon freshly squeezed lemon juice, more to taste
  • 1/2 teaspoon mustard (Dijon or honey mustard are both great options)
  • 2 tablespoons extra-virgin olive oil
  • 6 cups loosely packed spinach leaves
  • 1 Hass avocado, cubed


  1. Press the garlic cloves and add them to a small bowl for the dressing. Whisk in the lemon juice, mustard, and a pinch of salt (or Himalayan salt). Continue to whisk until you see the salt is dissolved. Once the salt has dissolved, whisk in the oil until emulsified.
  2. Place your spinach leaves in a large bowl and add the dressing, tossing to ensure even coverage. Add the avocado and season with a little more salt if you wish or lemon juice to taste.
  3. Serve!


Want something sweet and something nutty?

Coco-Nutty Granola


  • 3 cups unsweetened coconut flakes
  • 2 cups mixed nuts
  • 2 tablespoons chia seeds
  • 1 teaspoon ground cinnamon
  • 5-7 tablespoons coconut oil melted
  • 3 tablespoons brown rice syrup


  1. Preheat oven to 250 degrees F and line baking sheet with baking paper. Combine all ingredients and spread evenly on a tray. Bake for approximately 15-20 minutes. (Helpful hint: the darker, the crunchier)
  2. Remove from the oven and allow the granola to cool before eating.  

Check out more recipes from Nourished Kitchen, one of our favorite go-to sites for snacks and great ideas.

Eating a variety of healthy foods, such as fruits and vegetables, nuts, seeds, and eggs, is an easy way to increase your folate intake and increase numerous benefits for a healthier life. 

Casey Rollins
Casey Rollins