Folic acid, or vitamin B-9, is an essential nutrient that assists in cell production. Furthermore, folic acid prevents spinal and neurological birth defects. Although supplements existed for folic acid as of 2010, it is easy to get adequate amounts from a balanced diet. However, a food's folate content can diminish due to preparation, cooking and storage. To preserve folic acid, eat fruits and vegetables raw as often as possible, refrain from frying when cooking and store foods in a refrigerator.
Meat and Beans
Folic acid appears in liver, sunflower seeds, eggs and beans. The highest proportion of folic acid is in chicken liver at nearly four times the amount of that which occurs in beef liver. Beans highest in folate include lentils, black beans, kidney beans, pork baked beans, and lima beans, in descending order. Although present in sunflower seeds and eggs, the folic acid content of this food is negligible and cannot provide sufficient amounts of the nutrient alone.
Fruits and Vegetables
The vegetables that contain the most folate include asparagus, spinach, Brussels sprouts and broccoli, in descending order. The fruits that contain the most folic acid include tomatoes, oranges, strawberries and melons. Cooked vegetables contain more folate than raw vegetables, although frying usually destroys it. Some vegetables, such as broccoli and spinach, require cooking to yield significant amounts of folate in a single serving.
Fortified Foods
According to the Office of Dietary Supplements, the Food and Drug Administration mandated the fortification of folic acid in enriched breads, flours, cereals, pastas, cornmeals, rice and other grains in 1996. As a result, most grain-derived foods in the United States contain a significant amount of folic acid. Typically, breakfast cereals contain the most folic acid fortification. This mandate also rendered some meals -- like chicken liver and rice or a flour tortilla burrito with beans -- especially nutritious via folic acid.
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