Folic acid, also known as folacin and folate, is one of the B-complex vitamins and is vital for optimum health. It plays a key role in preventing anemia, birth defects, osteoporosis, dementia and a build up of homocysteine. However, it also increases cell production. While you can supplement with folic acid, the best and most effective way to take in this essential nutrient is through your diet.
Fruits & Vegetables
Loading up on fresh produce is one of the best ways to get folic acid into your diet. More fruits and veggies contain folic acid than can be listed here, but some of the best sources of the vitamin include okra, romaine lettuce, cauliflower, asparagus, spinach, collard greens, okra, broccoli, turnips, kale, squash, cabbage, fennel, bell peppers, cucumber, strawberries, orange, grapefruit, papaya, avocado and tomato.
Seeds
Another great source of folic acid is seeds. Seeds contain vital nutrients for the body, but folic acid is really a key player. Cooked chickpeas and sunflower seeds are excellent sources. Indulge in some hummus or grab a handful of sunflower seeds as a snack, to boost your folic acid intake.
Beans
Several kinds of beans contain folic acid and should be included in a healthy diet. Especially good sources include black beans, navy beans, pinto beans, dried and cooked black-eyed peas and kidney beans.
Liver
Most meats contain some level of folic acid. However, one product in particular is chock full of the vitamin: calf's liver. In fact, it's loaded with more than double the daily recommended value of folic acid.
Grains & Pasta
Many different kinds of grains are good folic acid sources, as well. A few examples include white bread, whole wheat bread, whole wheat tortillas and whole wheat pasta. Another source is most likely at your breakfast table each morning: cereals are often loaded with folic acid.
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