The water-soluble B vitamin folate is important in the growth of new cells in the body. Folic acid is a synthetic version of folate that can be added to foods or taken in supplement form. The recommended daily intake of folate or folic acid is 400 mcg for adults, 600 mcg for pregnant women and 150 to 300 mcg for children of different ages. Although folate deficiencies generally produce mild symptoms, in pregnant women a lack of folate can cause the severe birth defect spina bifida.
Vegetables
Leafy green vegetables are an excellent source of natural folate, according to the website World's Healthiest Foods. A 2-cup serving of Romaine lettuce contains 151.98 mcg of folate. Boiled spinach and boiled asparagus each contain 262.80 mcg in a 1-cup serving. Other good vegetable sources include turnip greens, mustard greens, collard greens, broccoli, beets, cauliflower, bell pepper, green peas, leeks, Brussels sprouts and tomato.
Fruits
Papaya contains over 115 mcg of folate per individual fruit, making it one of the highest folate-containing fruits around. Oranges, raspberries and strawberries all have between 25 to 40 mcg per serving. Other fruits containing folate include cantaloupe, banana and grapefruit.
Legumes and Seeds
One cup of cooked lentils contains 357.98 mcg of folate. Pinto beans, black beans, garbanzo beans, navy beans and kidney beans are other legumes that contribute between 200 and 300 mcg of folate to the diet per 1-cup serving. Raw peanuts, which are technically legumes, not nuts, contain 87 mcg per quarter cup. Seeds containing folate include flaxseed and sunflower seeds.
Juices
Juices from fruits and vegetables that contain high amounts of folate are also frequently high in this nutrient. Tomato juice contains 35 mcg of folate per 6-oz. serving. A 3/4-cup serving of orange juice also contains 35 mcg. Other juices with folate include carrot and grapefruit juice.
Fortified Foods
Since 1996, the fortification of certain food products, primarily grains, has been mandated by the U.S. Food and Drug Administration, according to the National Institutes of Health Office of Dietary Supplements. Some breakfast cereals are fortified with 100 percent of the daily recommended intake, while others contain 25 percent, or 100 mcg. Enriched white rice contains 65 mcg and egg noodles have 50 mcg. Other grain products with added folic acid include enriched flour, cornmeal, pasta, white bread and whole wheat bread.
Meats
Many meats, especially organ meats such as liver and kidney, contain some folate. Calf liver, in particular, has one of the highest levels of folate of all foods with 860 mcg per 4-oz. portion, according to World's Healthiest Foods.
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