Folic acid, also known as folate, folacin or vitamin B9, is a water-soluble vitamin that offers several key health benefits. Folic acid is found in varying amounts in a number of different foods, including fruits. If you want to increase your folic acid intake, it's important to know which fruits are the best sources for folate.
Function
Folic acid is important to several key functions in the body. According to Ohio State University, folate plays a key role in processes related to the formation of red blood cells, the reduction of blood homocysteine levels, cell growth and division, protein metabolism and prevention of neural tube defects and anencephaly. Folic acid aids in the formation of all genetic material within the body, making it particularly important for women who are pregnant or planning to conceive.
Daily Recommendations
Folic acid is an important component of a balanced diet. The U.S. Recommended Daily Allowance for adults is 400 mcg per day, according to Ohio State University. Women who are pregnant or planning to become pregnant require between 600 and 800 mcg. Breastfeeding women need approximately 500 mcg per day. In some cases, a physician may prescribe women who are planning to become pregnant a 4,000 mcg dose if they have a family history of spinal birth defects.
Sources
Folic acid is found in a number of fruits in varying levels. Generally, a food must have between 40 and 80 mcg of folate per serving to qualify as a good source of folic acid. According to the Produce for Better Health Foundation, one of the best fruit sources of folic acid is strawberries, followed by blackberries and cantaloupe and other melons. Oranges, orange juice and other citrus fruits are also high in folic acid, with just under 50 mcg per serving.
Considerations
While fruits are a good source of folic acid, you may not be able to reach your recommended daily value by eating fruit alone. If you are expecting or trying to conceive, you should consult your physician concerning the use of folate supplements prior to and during your pregnancy. Ohio State University also recommends eating fruits raw with the skin intact as often as possible in order to preserve their natural folate levels. Dried fruits may lose some of their folate value during the drying process.
Potential
In addition to the health benefits that have already been established regarding folic acid, research suggests that folate can do even more for your overall wellness. According to the National Women's Health Information Center, folic acid may potentially have a role in improving heart health and averting certain cell changes that may lead to the development of cancer.
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