Folic acid, or folate, is an important vitamin that helps with the production of red blood cells and also is useful in preventing birth defects. The National Institutes of Health recommends 400 micrograms of folic acid per day for adults and 600 mcg for pregnant women. If you're expecting or you just want to increase your daily folic acid intake, consider incorporating into your diet snack foods that are high in folate.
Nuts
Nuts are a convenient snack food as well as a good source of folic acid. Peanuts and sunflower seeds, in particular, offer high levels of folic acid. You can enjoy dry roasted peanuts or sunflower seeds by themselves or combine peanut butter with crackers, cookies, bagels, bread, celery, apples or bananas for extra protein and folate. According to the National Institutes of Health, one ounce of peanuts contains approximately 40 micrograms of folic acid.
Fruits and Vegetables
Eating fresh fruits and vegetables as a snack can help to boost your intake of fiber, vitamin C and folic acid. Combine fresh fruits with yogurt to make a calcium-rich smoothie or pair raw veggies such as carrots, red peppers or broccoli with a low-fat vegetable dip. According to the NIH, two raw broccoli spears or a half-cup of avocado contain 45 mcg of folate. Cantaloupe, strawberries, raspberries, papaya, bananas and oranges are also good choices, offering between 20 and 30 mcg of folic acid per serving.
Whole Grains
Chips, crackers, cookies, breads and cereals made from whole grains provide some of the highest folate content. Breakfast cereals, in particular, can provide up to 100 percent of the daily recommended value, according to the New York State Department of Health. Blend whole grain cereals with raisins, nuts or dried fruit to create a healthy trail mix or add beans, cheese or veggies to an enriched wheat tortilla for more than 100 mcg of folic acid per serving. Look for pre-packaged snacks like Wheat Thins or Sun Chips for a convenient snack to go.
French Fries
If you're on a strict diet, you might be avoiding certain foods like french fries, which tend to contain higher concentrations of saturated fat, sodium and cholesterol. However, french fries can actually provide you with up to 10 percent of the daily recommended value of folic acid if you snack on them occasionally. According to Ohio State University, a large order of fast-food french fries typically contains around 38 mcg of folate.
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