What Seeds Are High in Folic Acid?

The Centers for Disease Control and Prevention (CDC) recommends that all women of childbearing age consume 400 micrograms of folic acid daily. Incorporating folate-rich foods, including specific seeds, is an excellent strategy to naturally meet this crucial nutrient requirement.

Quick Summary

This article explores which seeds offer the highest folate content and how to add them to meals. We cover their benefits for cell growth, heart health, and prenatal care.

Key Points

• Sunflower seeds: Exceptionally high in folate, providing around 238 mcg per 100g, along with vitamin E and healthy fats.

• Flax seeds: A significant source of folate (approx. 112 mcg per 100g) and rich in omega-3s and fiber; best consumed ground for optimal absorption.

• Hemp seeds: Offer about 110 mcg of folate per 100g and are a complete plant-based protein source.

• Folate vs. Folic Acid: Folate is the natural form of B9, while folic acid is the synthetic version found in supplements and fortified foods.

• Incorporation: Add seeds to smoothies, yogurt, salads, or baked goods to easily increase folate intake.

• Broader Benefits: Beyond folate, these seeds provide fiber for digestion, healthy fats for heart health, and antioxidants.

Understanding Folic Acid and Folate

Before diving into the top sources, it's essential to understand the distinction between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic version used in dietary supplements and fortified foods. Both are vital for the body, playing a key role in making DNA and repairing cells. Because folate is water-soluble, it's not stored in the body and must be replenished regularly through diet or supplementation. For most people, a balanced diet rich in folate-containing foods is sufficient, but supplementation is often recommended during pregnancy.

The Top Seeds High in Folic Acid

Several seeds are nutritional powerhouses packed with vitamins, minerals, and fiber. Among them, some stand out for their particularly high folate content. Including a variety of these seeds in your diet can provide a steady and natural source of this essential B vitamin.

Sunflower Seeds

Sunflower seeds are an exceptionally rich source of folate, with one source reporting up to 238 micrograms of folate per 100 grams. In addition to folate, they provide healthy fats, protein, and other important vitamins and minerals, including vitamin E, selenium, and magnesium. Their versatility makes them an easy addition to many dishes. You can add them to cereals, salads, or baked goods for a nutty flavor and a nutritional boost.

Flax Seeds

Flax seeds are well-known for their fiber and omega-3 fatty acid content, but they also offer a good amount of folate. One study reports flaxseed containing 112 micrograms of folic acid per 100 grams. To maximize nutrient absorption, it's best to consume flax seeds ground, as the whole seeds can pass through the digestive system undigested. They can be incorporated into smoothies, used as an egg replacer in baking, or sprinkled over yogurt and oatmeal.

Hemp Seeds

Hemp seeds, or hemp hearts, are another excellent source of folate, offering approximately 110 micrograms per 100-gram serving. They are also a complete protein source, containing all nine essential amino acids. Hemp seeds have a mild, nutty flavor and a tender texture, making them easy to sprinkle on virtually anything. They blend well into smoothies, can be added to salads, or mixed into sauces for an extra layer of nutrition.

Sesame Seeds

Rich in minerals like calcium, magnesium, and copper, sesame seeds also contain a noteworthy amount of folate. While the exact content can vary, toasted sesame seeds have been noted to provide around 27.78 micrograms of folate per ounce, which translates to a good percentage per 100g. They are a common ingredient in many cuisines and can be used to top stir-fries, bake into bread, or make tahini.

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are known for their high magnesium content and heart-healthy fats, but they also contribute to your daily folate intake. An ounce of dried pumpkin seeds provides 16.44 mcg of folate, while a 100g serving offers 58 mcg. Roasting them brings out their nutty flavor, and they can be enjoyed as a standalone snack or added to trail mixes.

How to Incorporate High-Folate Seeds into Your Diet

• Smoothie Booster: Add a tablespoon of flax, hemp, or chia seeds to your morning smoothie for a hidden dose of folate and fiber.
• Yogurt or Oatmeal Topping: Sprinkle sunflower, pumpkin, or sesame seeds over yogurt, oatmeal, or cereal for added crunch and nutrition.
• Salad Enhancer: Toss a handful of seeds into your salads for extra texture and a nutrient boost. Try pairing crunchy sunflower seeds with creamy avocado for a balanced combination.
• Baking Ingredient: Incorporate ground flax seeds or whole sunflower seeds into your bread, muffin, or pancake recipes.
• Homemade Granola: Create your own folate-rich granola by combining rolled oats with sunflower, pumpkin, and sesame seeds.
• Crusted Protein: Use crushed sunflower or pumpkin seeds as a crunchy, flavorful crust for chicken or fish.

Folic Acid Content: Seed Comparison Table

Seed Type	Folate Content (per 100g)	Primary Benefits	Best Used In
Sunflower Seeds	238 mcg	Vitamin E, selenium, heart health	Salads, yogurt, baking
Flax Seeds	112 mcg	Omega-3s, fiber, lignans	Smoothies, baking (ground)
Hemp Seeds	110 mcg	Complete protein, healthy fats	Toppings, smoothies, sauces
Sesame Seeds	~98 mcg	Calcium, iron, copper	Stir-fries, bread, tahini
Pumpkin Seeds	58 mcg	Magnesium, zinc, heart health	Snacks, trail mix, salads
Chia Seeds	~49 mcg	Fiber, omega-3s, antioxidants	Puddings, smoothies, sauces

The Health Benefits Beyond Folic Acid

While the focus is on folic acid, these seeds offer a spectrum of other health benefits that contribute to overall well-being. Their nutritional profiles are diverse and include essential components for a healthy lifestyle.

Seeds are excellent sources of dietary fiber, which supports digestive health and can help manage common issues like constipation. They are also rich in unsaturated fatty acids, including omega-3s and omega-6s, which are vital for brain function and can contribute to heart health. The high protein content in seeds, particularly hemp seeds, makes them a valuable addition for those following plant-based diets. Finally, the antioxidants and bioactive compounds found in seeds can help protect cells from damage and reduce the risk of certain chronic diseases. For more on the health benefits of seeds, consult resources like the Today's Dietitian article on the topic.

Conclusion: Seeding Your Diet with Folate

For anyone looking to increase their natural intake of folate, incorporating a variety of seeds into their diet is a simple and effective strategy. Seeds like sunflower, flax, and hemp are particularly high in this essential vitamin and can be easily added to many meals. By understanding which seeds are the most potent sources and finding creative ways to use them, you can support vital bodily functions, including cell growth and heart health, while enjoying a wide range of other nutritional benefits. Start with small, manageable additions to your daily routine, like sprinkling seeds on your morning oatmeal or adding them to a salad at lunch, to easily boost your intake of folate and other key nutrients.

---

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before making significant changes to your diet, especially concerning specific health conditions or during pregnancy.

---

Frequently Asked Questions

What is the best way to get folic acid from seeds?

To get the most folic acid (folate) from seeds, include a variety in your diet. Try adding sunflower, flax, or hemp seeds to your meals and snacks, as these tend to be among the richest sources.

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

Both dietary folate from seeds and folic acid from fortified foods contribute to your overall intake. The CDC recommends getting a combination of both for a balanced approach. Folate from food also provides a host of other beneficial nutrients.

Are sunflower seeds truly high in folate?

Yes, sunflower seeds are a fantastic source of folate. Studies and nutritional data confirm they are a top provider among seeds, offering a substantial amount per serving.

Do chia seeds contain folic acid?

Yes, chia seeds contain folate, the natural form of folic acid, but in smaller amounts compared to sunflower or flax seeds. They are still a healthy addition to a folate-rich diet.

How can I prepare seeds to retain the most folate?

Folate is water-soluble and can be sensitive to heat. For best retention, eat seeds raw or lightly toasted. Adding them to foods after cooking, such as sprinkling them on a salad, helps preserve their nutritional value.

Can seeds be a primary source of folate for pregnant women?

While seeds are an excellent source of dietary folate, pregnant women are advised to take a prenatal vitamin containing folic acid to ensure they meet the recommended intake and prevent neural tube defects. Seeds should complement, not replace, this supplementation.

Do all seeds contain folic acid?

Most seeds contain some amount of folate, but the concentration varies widely. Sunflower, flax, and hemp seeds are among the most concentrated sources, while others like pumpkin and chia seeds contain smaller, but still beneficial, amounts.