The mineral zinc and the vitamin folic acid are essential nutrients. Zinc helps with growth and development, and supports the nervous, reproductive and immune systems. Folic acid assists with proper DNA development and the formation of red blood cells. The daily requirement for zinc is around 10 mg and folic acid, or folate, is 400 mcg for the average adult, states the Institute of Medicine. Several foods deliver both nutrients at the same time.
Organ Meats
Substantial amounts of both zinc and folic acid are available from organ meats of both poultry and beef. The USDA Nutrient Database indicates that a single 1-cup serving of turkey giblets provides 500 mcg of folic acid and 5.3 mg of zinc, while the same measure of chicken giblets contains 545 mcg of folic acid and nearly 7 mg of zinc. In just 3 oz. of cooked beef liver, there is 187 mcg of folate acid and 4.5 mg of dietary zinc.
Cereals
Today, many breakfast cereals contain significant amounts of both zinc and folic acid. On average, prepared breakfast cereals contain from 1 to 5 mg of zinc. depending upon the product the levels of folic acid in these cereals can range from approximately 150 mcg to over 600 mcg, according to the USDA Nutrient Database.
Legumes
Many legumes provide dietary zinc and folic acid. These include cow peas, sweet peas, lentils and many varieties of beans including kidney, lima, white, black, northern and soy beans. For instance, a single 1-cup serving of kidney beans, also known as red beans, contain around 2 mg of zinc and 230 mcg of folic acid, while the same measure of lentils offers 2.5 mg of zinc and over 350 mcg of folate.
Other Foods
The USDA Nutrient Database also lists other foods with both zinc and folate acid. These include rice, sunflower seeds and baker's yeast. A 1 cup serving of white, long-grain rice contains 2 mg of zinc and 716 mcg of folate. A single cake of yeast contains 1.7 mg of zinc and 133 mcg of folic acid and a 1/4 cup serving of sunflower seed kernels holds 1.7 mg of zinc and around 75 mcg of folic acid.
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