Beta carotene, a type of provitamin the body converts to vitamin A, is critical for healthy vision and cell division, according to the Mayo Clinic. Folic acid also plays a critical role in the body by producing and maintaining the growth of new cells, according to the National Institutes of Health's Office of Dietary Supplements. Consuming a diet rich in fruits, vegetables and fortified grains generally provides adequate amounts of beta carotene and folic acid.
Vegetables
Colorful yellow, orange and red vegetables provide significant amounts of both beta carotene and folic acid, according to the Office of Dietary Supplements. Drink 1/2 cup of canned carrot juice and you'll consume 22,567 international units of vitamin A from beta carotene, about 450 percent of the daily recommended value. One cup of raw spinach provides 2,813 international units of vitamin A from beta carotene and 55 percent of the daily recommended value, but also contains 60 mcg of folic acid and 15 percent of the recommended daily value. Other vegetables that provide considerable amounts of beta carotene include kale, carrots, peas and peppers. Folic acid-rich vegetables include asparagus, green peas, broccoli, lettuce and turnip greens. Dried beans also add folic acid to your diet, according to the Office of Dietary Supplements.
Fruits
For a sweet source of beta carotene and folic acid, eat fruit. One cup of cantaloupe cubes contain 5,411 international units of beta carotene, 110 percent of what you should consume in a day. Both apricots with skins and apricot nectar also provide significant amounts of vitamin A from beta carotene---as do papaya, mango and peaches. Fruit juices such as orange and tomato, contain 10 percent of the daily recommended intake per serving. Other folate-rich fruits include avocados, oranges, cantaloupes, papayas and bananas, according to the Office of Dietary Supplements.
Fortified Foods
Food manufacturers fortify breads, grains and cereals with vitamins and minerals including beta carotene and folic acid. According to the Office of Dietary Supplements, 1 cup of fortified instant oatmeal provides 1,252 international units of vitamin A from beta carotene, 25 percent of the recommended daily value. In addition, 3/4 cup of 100 percent fortified breakfast cereal contains 400mcg of folic acid. Other foods fortified with folic acid include enriched rice, enriched pasta and noodles and white and whole wheat breads.
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