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Home > Nutrition > Can Carrots Increase Your Folic Acid Level?

Can Carrots Increase Your Folic Acid Level?

January 4, 2023 - Updated on January 5, 2023
2 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Carrots and Folic Acid
  • Why Is Folic Acid Important?
  • Folic Acid Deficiency
  • Final Word

Chances are you have heard about the importance of folic acid in the health of pregnant women and the growth of a healthy baby.

can eating carrots boost your folic acid levels?

Carrots and Folic Acid

While fruits and vegetables are generally rich in micronutrients, carrots are one of the highest sources of folic acid. And since it is a vegetable readily available in everyone’s home, including 1 cup of raw carrots (grated or chopped) can be the easiest way to increase the level of folic acid in the body!

About 1 cup of carrots can give 24.32 mcg, or 6% of the daily recommended intake, of folic acid. (1)

Why Is Folic Acid Important?

Folic acid, also known as vitamin B9, is extremely important for many functions in the body: (2)

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  • It is involved in the production of hormones.
  • It plays a role in the creation of new DNA.
  • It reduces the risk of spinal birth defects in babies.
  • It maintains healthy growth and body function.

Folic Acid Deficiency

factors responsible for folic acid deficiency

Folic acid deficiency is very common and is an increasing problem. If unmanaged, it can cause: (3)

  • Megaloblastic anemia, where the bone marrow produces extremely large red blood cells
  • Pancytopenia, where there are low RBC, WBC, and platelet levels
  • Glossitis, where the tongue becomes inflamed and swollen
  • Angular stomatitis, which is the inflammation along the corners of the mouth
  • Fatigue, psychosis, depression, irritability, and insomnia
  • Pregnancy-related issues such as rupture of the placenta, neural tube defects, spontaneous abortions, and language defects in the child (3)

Final Word

Carrots are a rich source of many nutrients including folic acid. Consumption of a single cup of shredded raw carrots daily can contribute 6% of the recommended folic acid intake, helping protect against deficiency symptoms of folic acid.

References
  1. Carrots, raw. Carrots, raw nutrition facts and analysis. https://www.nutritionvalue.org/Carrots%2C_raw_nutritional_value.html.
  2. Ashokkumar K, Govindaraj M, Karthikeyan A, Shobhana VG, Warkentin TD. Genomics-integrated breeding for carotenoids and folates in staple cereal grains to reduce malnutrition. Frontiers in genetics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274173/. Published May 29, 2020.
  3. Folic acid deficiency – statpearls – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK535377/.
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