Folic acid is the synthetic form of the B-vitamin folate. It provides the coat of armor for expecting mothers due to its essential work in creating DNA and RNA, the building blocks of cells in the body. While folate and folic acid are synonymous in consumer markets, folate is produced naturally in the body and is not utilized as easily as its synthetic counterpart. The U.S. Department of Health and Human Services recommends taking a vitamin with folic acid every day. You can also add a handful of dried fruit high in folic acid to your daily regimen.
Papaya
According to the World's Healthiest Foods (WHF), almost 30 percent of the suggested daily amount of folic acid can be found in a single fresh papaya. Research conducted by the "Journal of the Science of Food and Agriculture" and published by the "New York Times" has also indicated that fresh fruit loses little of its nutrients and actually gains fiber when dried. To dry papaya, peel the fruit and cut into small pieces before preserving in a solution of vitamin C or lemon juice for 10 minutes and drying.
Avocado
Also called the "alligator pear" because of its size and leathery skin, the avocado fruit offers over 20 percent of the suggested daily dose of folic acid. Avocados promote a healthy heart, and 20 of the 30 grams of fat in an average size avocado are healthy monounsaturated fatty acids known by researchers to protect against breast cancer, according to WHF.
Research published by the California Avocado Association claims drying avocados through baking between 100 and 212 degrees Fahrenheit is the best alternative route to dehydrating, which releases too much moisture.
Raspberries
As a member of the rose family, raspberries are one of the easiest fruits to dehydrate. One cup of raspberries is equal to almost 10 percent of the suggested daily amount of folic acid. Raspberries are also full of antioxidants and antimicrobials that prevent bacteria and fungi overgrowth. According to research published by the WHF, "Raspberries possess almost 50 percent higher antioxidant activity than strawberries, three times that of kiwis and 10 times the antioxidant activity of tomatoes."
When drying, apply the same preservative methods listed for papaya, as this helps to seal nutrients and keep the fruit from browning.
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