Folate is one of the B vitamins that people need for their bodies to replicate DNA and RNA when their cells divide each day. Since folate plays such an important role in people's health, the U.S. Food and Drug Administration requires that some foods be fortified with folate to help Americans consume the recommended daily amount of 400 micrograms (mcg) of folate they need.
Cereal
Cereal that's made from whole grains contains folate naturally, but folate is lost when grains are processed, so cereal that's made from refined grains is fortified with folate in the United States, reports the Linus Pauling Institute. The Florida Folic Acid Coalition says that cereal and other grain products that are fortified with folate will contain the word "enriched" on their labels, and that most breakfast cereals that are ready to eat provide between 100 and 400 mcg per serving. People who don't take a multivitamin that contains folate should consider eating cereal fortified with it for breakfast every day, says the Florida Folic Acid Coalition.
Flour
In the U.S., refined flour that has lost its natural folate during processing is fortified with 1.4 mcg of folate per kilogram of grain, reports the Linus Pauling Institute. It's especially important for women of childbearing age who may become pregnant to get enough folate, the Harvard School of Public Health cautions, because folate is crucial for the proper development of unborn babies' brains and spinal cords from the moment of conception. But it can be difficult to get enough folate without supplements or fortified foods, says the Harvard School of Public Health, so that's why flour and various products made from it are now fortified with folate.
Bread
Whole-grain bread doesn't need to be fortified with folate because it naturally contains the vitamin, but breads made from refined flour, such as white bread, are fortified with folate. The Florida Folic Acid Coalition says that one roll, biscuit or slice of bread made from refined flour is typically enriched with between 25 and 40 mcg of folate, and so is half of one English muffin.
Rice
White rice, which is made from refined grains, is fortified with folate, but brown rice doesn't need to be fortified because it's made from whole grains that contain folate naturally. One cup of cooked white rice is usually fortified with 170 mcg of folate, says the Florida Folic Acid Coalition.
Pasta
Whole-grain pasta already contains folate, but pasta that's made from refined grains is fortified with it. The Florida Folic Acid Coalition says that one cup of cooked, refined-grain pasta is typically fortified with about 160 mcg of folate.
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