Folic acid, also known as folate, is a water-soluble B-complex vitamin. The vitamin is vital to the development of red blood cells, creating cells with short life spans, maintaining healthy blood circulation throughout the body and even protect against some forms of cancer. Folic acid is probably best known for its role in preventing neural tube defects in fetuses. According to the Harvard School of Public Health, women of childbearing age should make sure to include 400mg of folic acid in their daily diet to decrease the risk of this birth defect occurring.
Vegetables
Many vegetables, particularly leafy green vegetables, contain high amounts of folate. Spinach, collard greens, romaine lettuce, turnip greens, and mustard greens contain some of the highest amounts of the vitamin. According to National Institute of Health's Office of Dietary Supplements (NIHODS), 1/2 cup of boiled spinach contains 100mg of folic acid, while ½ of shredded Romaine lettuce contains 40mg. Other folate-rich vegetables include asparagus, broccoli, beets, cauliflower, Brussels sprouts and green peas.
Beans
Most beans are good sources of folic acid, including pinto, black, navy, and garbanzo beans. Beans do not offer as high amounts of folic acid as most leafy green vegetables, but the World's Healthiest Foods notes that 1 cup of cooked garbanzo beans provides approximately 73mg of folate.
Liver
Meat-eaters can obtain high amounts of folic acid by consuming liver. According to NIHODS, 3 oz. of calf's liver provides 185mg of folate. Pregnant women seeking to boost their folic acid intake by eating liver should be cautious, however. Baby Center notes that liver contains high amounts of vitamin A, which can be harmful to a growing fetus.
Fortified Breads, Cereals, Grains
As Americans tend to consume high amounts of cereals, pasta and grains, in 1996, the Food and Drug Administration required manufacturers of bread, cereals, pasta and grains to add folic acid to their products. Thus, you can add significant amounts of folic acid to your diet by seeking out fortified products that contain 100 percent of the recommended daily allowance. The NIHODS notes that only ¾ cup of cereal so fortified provides 400mg of folic acid.
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