Folic acid, also known as folate or vitamin B9, helps your body process the nutrients from foods. You need folic acid for a healthy nervous system, liver, skin, eyes and hair. Pregnant women especially need at least 600 mcg of folic acid daily to ensure the baby's proper development. According to the University of Maryland Medical Center, folic acid is the artificial form of the nutrient, added to food and supplements, while folate occurs naturally, though many people use the terms interchangeably.
Greens
Dark green leafy vegetables such as spinach, collard greens, mustard greens and beet greens provide one of the best natural sources of folate, according to the Ohio State University Extension. These vegetables, along with fruits, provide up to one third of the folate in most Americans' diets.
Fruits
The University of Florida recommends orange juice, strawberries and avocados as good sources of folate. Drinking orange juice with breakfast, slicing avocados onto a sandwich or salad and eating strawberries as a snack will all add the folate you need.
Grains
Since 1998, breads, cereals and other grain products in the United States have been fortified with folic acid. The University of Maryland Medical Center reports that this move has decreased the incidence of neural tube defects, such as spina bifida and anacephaly.
Beans
Lima beans, mung beans, kidney beans and white beans supply folate. The University of Maryland Medical Center reports that adults other than pregnant women can usually get the 400 mcg of folate recommended by eating a healthy diet; pregnant women will need to add a supplement to get the 600 mcg recommended for them.
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