Folic acid, or folate, is an essential vitamin that helps the body form red blood cells. Folic acid is also significant in the formation of genetic material, making it particularly important for pregnant women. According to the National Institutes of Health, adults should consume 400 mcg, or micrograms, of folic acid per day. In addition to being available in supplement form, folic acid occurs naturally and abundantly in a variety of different foods.
Cereal
Having a bowl of cereal for breakfast every morning can potentially provide you with 100 percent of the daily recommended value of folic acid. According to the National Institutes of Health, 3/4 cup of fortified breakfast cereal can supply anywhere from 100 to 400 mcg of folic acid.
Lentils
Lentils are an excellent source of protein and also offer a high amount of folic acid. According to Ohio State University, half a cup of cooked lentils can provide 180 mcg of folate, or approximately 45 percent of the recommended daily value.
Chicken and Beef Liver
Although less common in the diet, chicken and beef livers are rich in iron, protein and folate. According to Ohio State University, a 3.5-oz. serving of cooked chicken livers contains 770 mcg of folic acid. The same portion of braised beef liver contains 217 mcg.
Spinach
Dark green leafy vegetables, including spinach, are also an excellent source of folate. The National Institutes of Health notes that 1/2 cup of spinach contains 100 mcg of folic acid.
Beans
Several varieties of beans are high in folic acid. According to Ohio State University, 1/2 cup of chickpeas contains 141 mcg of folic acid, and half a cup of black beans contains 128 mcg. A half-cup of kidney beans offers 115 mcg of folate, while the same serving of lima beans contains 78 mcg.
Sunflower Seeds
Sunflower seeds are a good source of folate that can be used as a topping for salads or as a convenient and nutritious snack. According to the Wheat Foods Council, a half-cup of dry-roasted sunflower seeds contains 152 mcg of folic acid.
Asparagus
Asparagus is also extremely high in folic acid. Ohio State University says that 1/2 cup of asparagus contains 132 mcg of folate.
Whole Grains
Breads and other foods made from whole grains are high in folic acid content. The Wheat Foods Council reports that one 8- inch whole wheat tortilla contains 98 mcg of folate. A half-cup of enriched whole wheat pasta contains 92 mcg of folic acid.
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