Folic acid, or folate, is otherwise known as vitamin B9 of the vitamin B complex. This nutrient aids tissue growth, helps the body build, use and break down proteins, and helps the body construct DNA and red blood cells, according to the University of Maryland Medical Center. The recommended daily intake of folic acid for teenagers and adults is 400 mcg, according to the Office of Dietary Supplements. A wide variety of foods provide natural folic acid.
Leafy Greens
Many types of leafy, dark green vegetables are rich in folic acid. In fact, the nutrient gets its name from the Latin word "folium," which means "leaf," notes the Office of Dietary Supplements. A half cup of cooked spinach provides 132 mcg of folate, according to Oregon State University's Linus Pauling Institute. Other folate-rich leafy green vegetables include turnip and mustard greens, romaine lettuce, kale, cabbage, Swiss chard and collard greens. Kelp, a type of seaweed, is another prime source, with about 72 mcg of folic acid per half cup, as the George Mateljan Foundation points out on its website, the World's Healthiest Foods.
Legumes
Legumes are a good source of natural folic acid. According to the World's Healthiest Foods, a cup of lentils contains almost 360 mcg of folate. Black-eyed and green peas, great northern beans, garbanzo beans, lima beans, kidney beans, pinto beans, black beans, navy beans and peanuts are all foods that provide significant quantities of vitamin B9.
Other Vegetables
Folic acid is found in an array of other vegetables besides leafy greens and legumes. Four spears of asparagus offer an average of 85 mcg of folate, notes the Office of Dietary Supplements. You can also obtain folic acid from broccoli, cauliflower, beets, Brussels sprouts, celery, squash, fennel, bell peppers, onions and leeks.
Fruits
Certain fruits and fruit juices provide high levels of folic acid. In particular, citrus fruits and their juices are all good sources, notes the University of Maryland Medical Center. A 6 oz. cup of orange juice contains more than 80 mcg, states the Linus Pauling Institute. Tomatoes and tomato juice, cantaloupes, avocados, papayas, bananas, strawberries and raspberries are other fruits with significant amounts of folic acid.
Whole Grains and Seeds
Some whole grains, grain products and seeds contain natural folic acid. You should be aware, however, that many grain products, such as breakfast cereals, breads and pasta, are enriched with folic acid, and do not contain it naturally. Wheat germ provides 40 mcg per every 2 tbsp., according to the Office of Dietary Supplements. The same quantity of flaxseeds provides about 54 mcg of folic acid, while 1/4 cup of sunflower seeds contains about 82 mcg, according to the World's Healthiest Foods.
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