Do Seeds Have Folic Acid, and Which Ones are Best?

According to the National Institutes of Health, folate, also known as vitamin B9, is naturally found in a variety of foods, and seeds are indeed one of them [1]. This essential nutrient is crucial for DNA synthesis and repair, making the presence of folic acid in seeds a vital contribution to a healthy diet [2].

Quick Summary

Seeds contain folate, the naturally occurring form of vitamin B9, but not the synthetic form, folic acid. Certain types of seeds, such as sunflower and sesame seeds, are particularly good sources of this nutrient, which is important for red blood cell formation and cellular health.

Key Points

• Folate vs. Folic Acid: Seeds contain naturally occurring folate, not the synthetic folic acid found in supplements and fortified foods [3].

• Top Folate-Rich Seeds: Sunflower, sesame, and flaxseeds are among the best sources of folate found in seeds [7, 8, 10].

• Supports Pregnancy Health: Adequate folate intake is critical for women of childbearing age to prevent neural tube defects in infants [14].

• Essential for Cell Health: Folate from seeds helps with DNA synthesis, repair, and the production of healthy red blood cells [2, 16].

• Easy to Add to Diet: Incorporate seeds into your diet by sprinkling them on salads, mixing into smoothies, or baking with them [12].

• Folate is Water-Soluble: Since the body does not store excess folate, a consistent dietary intake through foods like seeds is important [22].

• Processing Affects Retention: Cooking methods like roasting and boiling can reduce the total folate content in seeds, with retention averaging around 81% [9].

Folate vs. Folic Acid: What's the Difference?

To understand if seeds contain folic acid, it's important to clarify the distinction between folate and folic acid. While often used interchangeably, they are not the same [3].

• Folate is the umbrella term for vitamin B9 in its naturally occurring form, found in foods like seeds, legumes, leafy greens, and fruits [3]. Folates exist in various chemical forms, with 5-methyltetrahydrofolate (5-MTHF) being a common one found in seeds [4].
• Folic acid is the synthetic, man-made version of vitamin B9. It is used in dietary supplements and to fortify or enrich certain grain products, such as cereals, bread, and pasta [5].

Because seeds are natural food sources, they contain folate, not the synthetic folic acid. However, the folate they provide is highly beneficial for the body's processes.

Which Seeds are the Best Sources of Folate?

Several types of seeds are excellent sources of naturally occurring folate. Incorporating a variety of these into your diet can significantly contribute to your daily B9 intake [6].

• Sunflower Seeds: A standout source, with a quarter-cup providing a significant amount of folate [7]. They are also packed with vitamin E and healthy fats, supporting heart health [7].
• Sesame Seeds: These versatile seeds, used in tahini and baked goods, contain good levels of folate along with calcium and other minerals [8]. Research has also highlighted the stability of folate in sesame seeds, even after boiling [9].
• Flaxseeds: Known for their omega-3 fatty acids, flaxseeds also offer a decent amount of folate. To get the most nutritional benefit, it's best to consume them ground [10].
• Chia Seeds: These tiny powerhouses of fiber and omega-3s also provide a small but beneficial amount of folate [11].
• Pumpkin Seeds: A good source of magnesium and iron, pumpkin seeds also contain valuable folate [8].

How to Maximize Folate Intake from Seeds

Adding seeds to your daily meals is a simple way to boost your nutrient intake. Consider these tips:

1. Sprinkle on Salads: Add a tablespoon of sunflower or sesame seeds to your salad for extra crunch and nutrition [12].
2. Blend into Smoothies: Add a scoop of flax or chia seeds to your morning smoothie for a boost of fiber and folate [10].
3. Mix into Yogurt or Oatmeal: Stir some seeds into your breakfast bowl [12].
4. Use in Baking: Incorporate ground flaxseed or whole seeds into bread, muffin, or pancake recipes.
5. Make Homemade Trail Mix: Combine seeds with other folate-rich nuts like walnuts and peanuts for a healthy snack [13].

Processing, such as roasting, can affect folate retention in seeds. Studies show that folate retention in nuts and seeds after boiling or roasting is, on average, around 81% [9]. Therefore, opting for raw seeds when possible can provide the most nutrients.

The Health Benefits of Folate from Seeds

Folate plays a crucial role in numerous bodily functions. Getting adequate amounts, particularly from natural sources like seeds, can have significant health benefits [2].

• Neural Tube Development: Adequate folate intake is especially vital for women of childbearing age, as it helps prevent major birth defects of the brain and spine in a developing fetus [14].
• Red Blood Cell Formation: Folate is necessary for producing healthy red blood cells, preventing folate-deficiency anemia [2].
• Heart Health: Folate helps the body break down homocysteine, an amino acid that can increase the risk of heart disease when present in high levels [2, 15].
• Brain Function: Low folate levels have been linked to impaired cognitive function. Maintaining adequate intake is important for brain health, especially as we age [2].
• DNA Synthesis and Repair: Folate is a co-factor in many metabolic functions, helping to build and maintain healthy DNA [16].

Folate Content Comparison: Seeds vs. Other Foods

Food Source	Folate Content (per 100g)	Form of Vitamin B9	Notes
Sunflower Seeds	227 mcg [17]	Folate (natural)	Excellent source; rich in vitamin E [7].
Sesame Seeds	97 mcg [17]	Folate (natural)	Great source of calcium; relatively stable when boiled [8, 9].
Flaxseeds	87 mcg [17]	Folate (natural)	Good source of omega-3s; best consumed ground [10].
Lentils (cooked)	358 mcg [11]	Folate (natural)	One of the most folate-dense foods, technically a legume [11].
Spinach (raw)	194 mcg [17]	Folate (natural)	High concentration, the word 'folate' derives from foliage [18].
Fortified Cereal	100-400 mcg [17]	Folic Acid (synthetic)	Added during processing; synthetic form is highly bioavailable [11].
Beef Liver	212 mcg [11]	Folate (natural)	One of the most concentrated sources available [11].

Conclusion

Yes, seeds are a natural source of folate (vitamin B9), but not the synthetic form, folic acid. Including a variety of seeds like sunflower, sesame, and flaxseeds in your diet is an easy and effective way to boost your folate intake. This is especially important for women of childbearing age and for supporting overall cellular health, red blood cell formation, and brain function [14, 2]. Pairing seeds with other folate-rich foods like leafy greens and legumes ensures you meet your daily nutritional needs naturally. While fortified foods offer folic acid, relying on a balanced diet rich in natural folate from seeds is an excellent strategy for long-term health.

Sources

• The Nutrition Source: Folate (Folic Acid) - Vitamin B9 [1, 19, 15]
• 15 Healthy Foods That Are High in Folate (Folic Acid) - Healthline [11]
• Folate (Folic Acid) - Ovoclinic [20]
• 10+ Foods High in Folate: List of Good Folic Acid Sources - Nature Made [6]
• 7 Top Foods High in Folic Acid and Folate - The Healthy @Reader's Digest [7]
• 6 Super Healthy Seeds You Should Eat - Healthline [10]
• 11 Healthy Foods That Are High In Folic Acid - TATA AIG [21]
• Folate Retention in Nuts and Seeds - DTU Research Database [9]
• What Does Folic Acid Do for the Body? - Northwestern Medicine [14]
• Foods Rich in Folic Acid - Godigit [17]
• Vitamin B9 (Folate/Folic Acid) - Nuts.com [22]
• Top nutrients for women: Folate - Jean Hailes [12]
• 9 Folic Acid Benefits, Usage, Importance, and More - Apka Muaalij [2]
• B vitamins and folic acid - - - Vitamins and minerals - NHS [23]
• Genetic diversity of folate profiles in seeds of common bean, lentil, ... - ScienceDirect.com [4]
• About folic acid - NHS [18]

Frequently Asked Questions

What is the primary difference between folate and folic acid?

Folate is the naturally occurring form of vitamin B9 found in seeds and other foods, while folic acid is the synthetic form used in dietary supplements and to fortify grain products [3].

Which type of seeds has the most folate?

Sunflower seeds are one of the richest sources of folate among seeds, with a quarter-cup providing a significant amount of the daily value [7].

Are seeds a good way to get enough folate during pregnancy?

While seeds contribute to overall folate intake, pregnant women or those trying to conceive are typically advised to take a folic acid supplement to ensure adequate levels for proper fetal development [14].

Does cooking seeds destroy their folate content?

Yes, thermal processing like roasting and boiling can reduce the folate content in seeds. Studies have found that folate retention averages around 81% in processed nuts and seeds [9].

Can men benefit from consuming seeds for folate?

Yes, men also benefit from folate intake. Folate is crucial for healthy red blood cell formation, DNA repair, and overall cellular function in all individuals [2].

Is it better to get folate from seeds or fortified foods?

A balanced diet that includes both natural folate from foods like seeds and fortified foods is ideal. The synthetic folic acid in fortified foods is often better absorbed by the body [19].

How can I easily add folate-rich seeds to my diet?

You can incorporate seeds by sprinkling them over salads, oatmeal, or yogurt, blending them into smoothies, or using them in baking recipes [12, 10].