Sources Of Folic Acid In Food

Folic acid, also known as folate or vitamin B9, promotes good mental and emotional health, aids in the production of the body's genetic material, and regulates the formation of red blood cells. Like the other B vitamins, folic acid also helps the body convert carbohydrates into fuel. Most healthy people should be able to obtain enough folic acid by eating a well-balanced diet, according to the University of Maryland Medical Center. Pregnant women need more folate, however, and they usually require a daily supplement to receive an adequate amount of the vitamin.

Vegetables

Green vegetables, such as spinach and asparagus, are naturally rich sources of folic acid according to the National Institutes of Health Office of Dietary Supplements. Each 1/2-cup serving of cooked spinach contains about 25 percent of the recommended daily value, while four spears of boiled asparagus provide about 20 percent. Other vegetables rich in folate include green peas, broccoli, lettuce, beet greens, turnip greens, mustard greens, Brussels sprouts, mushrooms and okra. Vegetable juice also provide significant amounts of folic acid.

Fruits

Some of the richest sources of folic acid in fruits include papaya, avocado, oranges, bananas, strawberries, cantaloupe and tomatoes. One medium papaya contains about 116 mcg folic acid, and one medium avocado contains about 113 mcg according to the Swedish Medical Center Health Library. Most fruit juices, particularly orange and tomato, also provide considerable amounts of the vitamin. A single 8 oz. serving of orange juice contains about 75 mcg folic acid, and 6 oz. tomato juice provides about 35 mcg. In general, the more folate a fruit contains, the more its juice supplies.

Legumes and Nuts

Legumes and nuts are two of the best food sources of folic acid, according to Aetna InteliHealth. Black-eyed peas, great Northern beans, peanuts, chickpeas, pinto beans, lima beans, cashews, soybeans, kidney beans, mung beans and lentils provide considerable amounts of the vitamin. Each 1/2-cup serving of boiled black-eyed peas, for example, contains about 25 percent of the recommended daily value of folic acid, and 1/2 cup boiled great northern beans supplies about 20 percent.

Other Sources

Some animal foods, such as chicken and beef liver, salmon, milk and eggs, provide folic acid, although plant-based foods are considered better sources. The fortification of flours, grains and cereals with folic acid was implemented in the United States in 1998, according to "Advanced Nutrition and Human Metabolism." Thus, all fortified breads, cereals, pastas and other grain products have become good sources of folic acid in food. Other foods that contain folate include brewer's yeast, wheat germ, bulgur wheat, soy flour, wheat flour and peanut butter.