Foods in High Folic Acid

Folic acid is the synthetic version of folate that is necessary for the body to generate new, healthy cells. During pregnancy, it's especially important for the expectant mother to have enough of this nutrient to prevent spinal or brain defects in her baby. Folate or folic acid may also help protect the heart from homocysteine, which may cause heart disease. Symptoms of a folate deficiency include anemia, shortness of breath, confusion, dementia, loss of the sense of taste, tingling in extremities and weight loss.

Folate in Vegetables

Vegetables that naturally contain folate include dark green leafy vegetables, such as spinach and collards. Other vegetables that contain high amounts of folate are asparagus, broccoli, okra and brussels sprouts. Most vegetable juices also contain folate.

Folate in Fruits

Fruits rich with folate include bananas, oranges, papaya and peaches. All of the citrus fruit juices have natural folate or folic acid added.

Folate in Legumes and Starches

Lentils, black-eyed peas, and chickpeas are also rich in the nutrient. Some starches, such as potatoes, sweet potatoes and whole-wheat products contain folate.

Folate in Animal Products

Liver, chicken organs and egg yolks are rich in folate.

Foods Fortified with Folic Acid

Because the intake of folate is critical to the health of growing and unborn children, many foods have been fortified with folic acid, the manmade form of folate. Some of these include pasta, rice, breads and boxed cereals. One slice of bread fortified with folic acid contains approximately 40 mcg, while each serving of boxed cereal often contains 100 to 400 mcg.

Nutritional Supplements

Some people may need to take a daily supplement with folic acid. Toddlers need approximately 150 mcg per day. Children ages 4 to 8 need 200 mcg, 9- to 13-year olds need 300 mcg and 14- to 18-year-olds need 400 mcg. Adults need approximately 400 mcg of folate per day, according to Becky Gorham, registered dietitian and instructor at the Baylor College of Medicine in Houston. Pregnant women need 600 mcg, while nursing mothers need about 500 per day. Although there isn't much danger of having too much folate, too much folic acid from fortified foods or supplements may mask a vitamin B-12 deficiency, so the highest recommended amount is 1,000 mcg per day.