Folic acid is a synthetic form of B9 vitamin or folate. It's a common ingredient in prenatal vitamins, as it promotes healthy bone and spine development in fetuses. Some studies find folate slows cognitive decline and 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.


1. Garbanzo Beans

Garbanzo beans, or chickpeas, are a type of legume. 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, cold, or tossed with a bit of feta cheese. Chickpeas are also the primary ingredient in hummus, a satisfying vegetable dip that is growing in popularity. A one-cup serving of chickpeas has 282 mcg of folate -- over 70 percent of your recommended daily value.

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