List of Folic Acid Foods

Folic acid is an important vitamin that helps the body make new cells. Because folic acid is one of the B vitamins, it is water soluble and cannot be stored in the body. Any leftover amounts of folic acid are secreted through your urine, which is why the body needs a continuous supply. One of the easiest ways to maintain folic acid levels in your body is through the foods you eat. Folic acid can help with conditions such as depression, heart disease, gingivitis, gout, insomnia and can be very beneficial for women who are pregnant. There are many foods that naturally contain needed folic acid.

Beans and Grains

Beans are a great source of folic acid. Lentils, black beans, pinto beans, garbanzo beans, red kidney beans, black-eyed peas and lima beans are all good sources of folic acid. It can be difficult to just eat beans, though. Be creative and make bean salads, put beans in green salads or make healthy dips from beans. Eating healthy to get your folic acid does not mean food can't be exciting.

There are some grains that have folic acid. Oatmeal is a good source, enriched pasta, certain fortified breakfast cereals, enriched breads and some nutrition bars. Read the label to be sure folic acid is listed in the ingredients.

Vegetables

Leafy, green vegetables are one of the best ways to get folic acid. For instance, eating 1 cup of cooked collard greens, mustard greens, spinach, turnip greens, broccoli or cauliflower is an excellent source of folic acid. Beets, asparagus, kelp, Brussel sprouts, parsley, romaine lettuce and celery are other good sources of folic acid, and one serving can give you up to 75 percent of the needed daily requirements. Other foods that have folic acid include summer squash, green peas, red bell peppers, cabbage and green beans.

Fruits

Fruits can be a tasty way to ingest folic acid. Although fruits containing this vitamin are limited, the fruits that do have folic acid include citrus fruits and juices as well as papaya, cantaloupe, dates, honeydew melon, raspberries, bananas, watermelon and strawberries.

Getting Enough

Read the labels to ensure foods are enriched or fortified with folic acid. Eating at least five servings of fruits and vegetables can also help increase your intake of folic acid. Last, remember that steaming vegetables or cooking them lightly in water is much better for you and retains more of the vegetable's nutritional value.