Food High in Folic Acid

Folic acid is important to women of childbearing age because it lowers the risk that their babies will develop brain and spine defects, like spina bifida. However, it is not just potential mothers who need this B vitamin. The Centers for Disease Control and Prevention (CDC) recommends all adults consume at least 400 mg of folic acid per day. It plays an important role in red blood cell formation and helps regulate homocysteine levels, which in turn helps prevent heart disease. According to The Wheat Foods Council, folic acid has shown promising results in studies that aim to prevent Parkinson's Disease and breast cancer. Folic acid is abundant in many foods.

Fortified Foods

Fortified foods are one of our highest and most common sources of folic acid. This is because, according to The Wheat Foods Council, all fortified foods must contain folic acid to be in compliance with the law. Fortified foods include breads, rice, pasta and breakfast cereal, to name a few. Many breakfast cereals meet or exceed 400 mcg in just one serving, making them some of the foods highest in folic acid. Nutritionists at the U.S. Centers for Disease Control recommend eating a bowl of cereal with 100 percent folic acid each day.

Beans

Aside from fortified foods, dried beans have some of the highest levels of folic acid per serving. For example, 1 cup of cooked dried lentils contains 180mcg of folic acid. Pinto beans are also a good source, containing 105 mcg per just 1/2 cup. A 1/2 cup of black-eyed peas will net you 105 mcg of folic acid. To incorporate more beans into your diet, try replacing your meat source at one to two meals per week with beans. For example, beans are great in place if meat in tacos, nachos and burritos. You could also consider making vegetarian chili or a hearty bean soup.

Fruits and Vegetables

Eating several servings of fruits and vegetables per day will do a lot to help boost your folic acid consumption. Green, leafy vegetables are a good source. You can get 58 mcg per cup in raw spinach or okra, or 88 mcg in a 1/2 cup cooked collard or kale greens. Asparagus is a rich source, with 110 mcg of folic acid per five spears. Many popular fruits like strawberries, bananas, watermelon and citric contain small amounts of folic acid. If you like fruit juices, orange juice can contain 60 to 100 mcg per cup, depending on if it is fortified. A cup of grapefruit juice nets your 23 mcg.