Folic acid is known by several names, including folate and folacin. It is a part of the B-complex vitamins and works in the body in several ways. For instance, it has a large role in preventing birth defects. However, it can also prevent anemia, homocysteine build-up and boost cell production. It also plays a vital role in preventing dementia and osteoporosis. The key to getting enough folic acid is to incorporate it into the diet.
Breads and Pastas
Numerous breads and pastas contain a lot of folic acid. For instance, whole wheat tortillas, white bread, whole wheat bread, pasta and whole wheat pasta have high levels of folate. However, breakfast cereals also rank high on the list.
Beans and Seeds
Folic acid is present in high levels in many kinds of beans and seeds. Those that top the list include pinto beans, black beans, kidney beans, navy beans, cooked black-eyed peas, dried black-eyed peas, cooked chickpeas and sunflower seeds.
Fresh Produce
Fruits and vegetables offer high levels of folic acid. Examples of produce with elevated folate levels include spinach, asparagus, okra, collard greens, romaine lettuce, turnips, cauliflower, broccoli, cucumber, squash, kale, bell peppers, avocado, cabbage, fennel, papaya, strawberries, tomato, orange juice and grapefruit juice.
Liver
Some meat products contain super high levels of folic acid. For one type of meat product this is especially true. Calf's liver is chock full of folic acid and has more than twice the recommended daily value of this vitamin.
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