Folate Rich Foods for Kids_ Why They Matter for Growth and Development
Written by Pakhi Rewri | July 18, 2025
Introduction
A healthy diet is composed of a combination of many micronutrients. Each of these micronutrients performs a specific function and is integral for a healthy body and mind. Folate, also known as folic acid, is one such micronutrient. Folate is also popularly known as vitamin B9.
It performs several functions in the body. This includes supporting cell division and fetal growth, reducing the risk of birth defects, and also enhancing the child's immunity. As per NIH, folate is also essential for a child's neurological development. Several foods, including legumes, eggs, and cruciferous vegetables, are naturally rich in folate.
Folate-Rich Foods For Kids And How They Benefit Their Health
When creating a healthy diet, parents should include foods naturally rich in folate. Here is a list of such items that you can include in your child's diet.
Eggs
According to a 2021 study, eggs are a great way to enhance your child's folate intake. Just a few servings of boiled eggs can fulfill your child's regular folate intake. Moreover, eggs are enriched with the goodness of protein, selenium, and vitamin B12 as well. These may help in better synthesis of protein, antioxidant production, and reduce the risk of eye disorders in the body as well. It may also promote better muscle recovery.
Legumes
Legumes come in a lot of varieties and are extremely versatile as an ingredient. According to ResearchGate, legumes have an abundance of folate and can also fulfill your child's other dietary requirements. Different types of legumes, such as kidney beans and chickpeas, contain high amounts of fiber, antioxidants, and protein. Moreover, they're also rich in micronutrients and potassium. Each of these benefits, in combination, can help your child stay healthy and active.
Green Vegetables
There are several green vegetables, such as spinach, cabbage, and cauliflower. These are not just low in calories, but also high in health benefits. As per NIH, leafy green vegetables are a great source of vitamin K and vitamin A. They are also rich in fiber. Additionally, various types of green vegetables are also rich in folate. These may also help reduce the risk of cancer, lower inflammation, and promote weight loss.
Beetroot
According to Nutrition & Metabolism, published in 2020, beetroot is enriched with the goodness of potassium, vitamin C, and manganese. Additionally, around 136 g of raw beetroot contains about 148 MCG of folate. Additionally, beetroot is rich in nitrates, a health compound associated with numerous benefits, including reduced inflammation. Regularly consuming beetroot may also help stabilize systolic blood pressure and offer several significant health benefits.
Citrus Fruits
According to the NIH, various types of citrus fruits, such as oranges, lemons, and limes, are also naturally rich in folate. A large orange can contain about 55 MCG of folate. Additionally, citrus fruits are also packed with the goodness of vitamin C and antioxidants. These can help prevent diseases, enhance immunity, and reduce the risk of cancer. Moreover, citrus foods are also naturally hydrating, which is why their consumption is especially beneficial during the summer.
Nuts And Seeds
According to the NIH, to increase your child's folate intake, you can introduce nuts and seeds into their diet. This includes cashews, almonds, pistachios, and much more. Your child may need a healthy and heavy dose of all these crunchy snacks to meet their daily nutritional requirements., These are also a great source of various vitamins and minerals, which can help boost your child's brain health.
Papaya
Papaya is a sweet and juicy fruit that can be used to make desserts, smoothies, and consumed as a whole. According to nutrients published in 2019, papaya is not only delicious but also power-packed with folate. About 140 g of raw papaya contains 53 MCG of folate. Additionally, Papaya is also high in potassium, vitamin C, and antioxidants. Children should avoid eating raw papaya, as it may cause indigestion, and instead eat properly ripe papaya.
Conclusion
These are some of the best sources of folate that you may include in your child's diet. The interesting aspect about these dietary options is that they are rich in a lot of other nutrients and minerals as well. Hence, they could be an excellent option for your child.