Folic acid, is a B-complex vitamin that's required for preventing a variety of conditions and diseases like dementia, birth defects, osteoporosis and anemia. Also known as folate or folacin, folic acid boosts the production of cells and prevents homocysteine build up in the body. The best way to get enough folic acid is through the foods you eat.
Seeds
Seeds provide a lot of folic acid and other nutrients essential for the body. A few particularly abundant sources include sunflower seeds and cooked chickpeas. It would be pretty easy to get enough folate by eating a handful of sunflower seeds or using hummus dip for a quick snack.
Fruits and Vegetables
Fresh fruits and vegetables are chock full of folate and a must-have for any diet that's high in folic acid. Some of the most plentiful sources include strawberries, grapefruit, orange, tomato, avocado, papaya, bell peppers, broccoli, kale, squash, fennel, cucumber, spinach, cauliflower, okra, asparagus, collard greens, turnips, romaine lettuce and cabbage.
Meats
Calf's liver is one of the most abundant sources of folic acid there is with over twice the amount of folate you're recommended to consume a day. However, most meats contain this essential vitamin as well, meaning you're pretty much guaranteed to get folate with your protein.
Beans
Beans are known to contain a lot of fiber and generally be a great addition to a balance diet. However, they also contain a lot of folic acid. Types of beans that stand out in the folate department include navy beans, black-eyed peas, black beans, kidney beans and pinto beans.
Grains
Grains also contribute to your daily folic acid intake. The best sources include whole wheat pasta, bread and tortillas along with white bread. Even breakfast cereals are full of folate, including wheat flakes and oatmeal.
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