Your body uses folic acid to make and maintain new cells, as well as in the production of red blood cells. Folic acid also protects you from anemia. It's especially important during pregnancy and infancy when cells constantly are growing and dividing. "Women of childbearing age who may become pregnant" should take 400 micrograms, or mcg, of folic acid a day, while pregnant women should take 600 mcg, recommends the 2005 Dietary Guidelines for Americans.
Green Leafy Vegetables
Spinach is a good source of folic acid; half a cup accounts for 25 percent of your daily value, according to the National Institutes of Health Office of Dietary Supplements, or ODS. Add chopped spinach to an omelet to boost your folic acid intake. Alternatively, add four asparagus spears to your dinner plate for 20 percent of your daily value, recommends the ODS. Include green peas and broccoli when preparing vegetables, as ½ cup of either provides 15 percent of your daily value, according to the ODS. Romaine lettuce and turnip greens also provide good sources of folic acid.
Fruit
Raw avocado provides the best fruit source of folic acid. According to the ODS, ½ cup of sliced avocado contains 10 percent of your daily value. Avocados make tasty additions to salads and sandwiches or you can purée them to make tasty dips. A fresh orange will provide you with 8 percent of your daily value, while cantaloupe, papayas and bananas provide 6 percent. Prepare tropical fruit salads for dessert or snack on bananas to ensure your intake is up to standard. The ODS recommends drinking orange juice--three quarters of a cup will provide as much as 10 percent of your daily value.
Dried Beans and Peas
The ODS recommends cowpeas as a source of folic acid as 1/2 cup provides 25 percent of your daily folic acid value. Half a cup of great northern beans provide 20 percent of your daily value, while a cup of canned baked beans amounts to 15 percent. Make stews and soups with beans and peas to add more folic acid to your diet.
Breads, Cereals and Grains
Most foods in this category are fortified with folic acid. According to the ODS, certain cereals are fortified with 100 percent of your daily value, making a bowl of cereal in the morning an easy way of reaching this goal. Other cereals may contain as much as 25 percent of your intake. Check the product's nutritional information to see how much folic acid one serving provides. Rice and bread also are fortified to contain folic acid. For instance, ½ cup of cooked white rice contains 15 percent of your daily value, while a slice of white or whole wheat bread provides 6 percent.
Member Comments