Folate and folic acid are forms of vitamin B. Folic acid is found in several foods as well as taken as a vitamin supplement. A deficiency in folate can cause megaloblastic anemia, where red blood cells are larger than normal. Pregnant women are also encouraged to maintain high levels of folate to reduce the risk of anemia and neural tube birth defects or cleft palate in the infant. Several other health issues, including depression, cancer and Alzheimer's disease, are said to benefit from folate consumption, but the Mayo Clinic says there is no clear scientific evidence to support these ideas.
Fruits And Vegetables
Dark green leafy vegetables and yellow fruits are the foods that contain the most folic acid naturally. Spinach, broccoli, lettuce, okra, asparagus, avocados, bananas, melons, lemons, legumes, yeast, orange juice, tomato juice, mushrooms and papaya have large amounts of folic acid.
Other Foods
Some other foods, mostly animal products, contain folic acid. These include eggs and organ meats such as cow livers and kidneys. Some beans and nuts, as well as soy products also contain high levels of folic acid.
Fortified Foods
Many commercially prepared foods have been fortified with folic acid. Examples of this include cereals, bread, and other baked items. The Food and Drug Administration requires the inclusion of folic acid in many commercial products. These include white and wheat flour, corn meal, pasta, rice and other grain products. The FDA established this guideline because folic acid is such an important vitamin, and these products are consumed by most of the U.S. population. Foods fortified with folic acid typically contain 100 percent of the daily recommended value.
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