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Folic acid is a synthetic form of B9 vitamin or folate and is a common ingredient in many prenatal vitamins. It is essential for healthy bone and spine development in fetuses and has also shown promise in slowing cognitive decline. Some studies find folate can even help prevent certain types of cancer. If you prefer to boost your folate levels naturally, foods high in folic acid or folate can help. Folate is a fat-soluble vitamin, so to get the maximum absorption of B9 during digestion, make sure to pair these foods with healthy dietary fat.

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1. Garbanzo Beans

Garbanzo beans or chickpeas are a type of legume. For those following a vegetarian or vegan diet, these beans are a valuable source of protein, complex carbohydrates, and the all-important folate. Chickpeas may be purchased dried or canned; when using dried beans, be sure to thoroughly soak and rinse them before cooking. You may choose to eat chickpeas warm, or cold in salads or tossed with a bit of feta cheese. Chickpeas are also the primary ingredient in hummus, a satisfying vegetable dip or sandwich spread that is growing in popularity. A half-cup serving of chickpeas has 557 mcg of folate - over 100 percent of your daily value.

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