Folic acid is a synthetic vitamin that is derived from the B vitamin folate. Folic acid is an important vitamin for the growth and formation of red blood cells. During pregnancy, there is a greater demand for extra blood, and according to the American Pregnancy Association, women should get 400 mcg of folic acid daily. Fortunately, it can be found in a variety of foods.
Greens and Veggies
Salad greens provide lots of water content, fiber and folate. Examples include romaine lettuce, baby spinach, radicchio, collards, arugula and kale. Many vegetables are high in water and fiber, but broccoli, tomatoes, okra, potatoes, sweet potatoes and mushrooms also provide good amounts of folic acid.
Beans
Legumes have an exterior pod that protects the seeds inside, such as lentils, lima beans, chickpeas, black-eyed peas, fava beans, adzuki beans, edamame and red kidney beans. Legumes are high in fiber, protein, iron, magnesium and folate.
Fruits
Fruits have a similar nutritional profile to vegetables in that they contain lots of water and fiber. But not all fruits are high in folic acid. Those that do offer folic acid include bananas, peaches, oranges, lemons and melons.
Grains
Foods that are made from whole grains are high in fiber, B vitamins and folic acid. Choose foods such as whole wheat bread, whole wheat pasta and whole wheat tortillas to get this benefit.
Organ Meats
Organ meats, which are high in protein, saturated fat and folic acid, include kidneys, livers and chicken giblets. Eggs are another good source of protein and folic acid; be aware, however, that you must eat the yolks to get this benefit.
Fortified Foods
Fortified foods have folic acid added to them. Check the packaging on orange juice, grapefruit juice, pineapple juice and many ready-to-eat cereals.
Seeds and Nuts
Nuts and seeds are high in polyunsaturated fat, protein and fiber. In addition, sunflower seeds and almonds are good sources of folic acid.
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