Folic acid is the synthetic version of the B-vitamin folate. Although folate occurs naturally in many real foods such as whole grains, fruits and vegetables, folic acid is added to many processed foods such as boxed breakfast cereal and processed white rice. Having enough folic acid in the body helps keep the blood healthy and is very important for pregnant women to help the baby's brain and spine develop normally.
Folic Acid as Folate in Whole Foods
Whole, real foods that aren't processed--such as meat, grains, fruits and vegetables--contain the natural form of folic acid, which is folate.
Folate is found in organ meats, such as beef liver and kidneys; black-eyed peas, chick peas and green peas; leafy greens such as spinach, turnip and mustard greens, collard greens and chinese cabbage; broccoli, asparagus and brussels sprouts; fruits such as avocado, raspberries, oranges, cantaloupe, papaya, bananas, lemons and tomatoes; nuts and seeds including sunflower seeds;
peanuts and peanut butter; and wheat germ.
Folate is found in whole foods, and it would be impossible to eat enough real food to overconsume folate. Folic acid, however, can be taken in supplement form, and one could take too much. 1,000mcg or more of folic acid could trigger symptoms of vitamin B12 deficiency. The risk of toxicity is low, however. Because folic acid is a water-soluble vitamin, it's usually passed out of the body through urine.
Folic Acid Added to Foods
Folic acid has been added to many processed foods to increase nutritional value.
The following foods usually have folic acid added to them: wheat and white breads;
whole wheat and white flours; white rice; corn meal; breakfast cereals, and pasta and egg noodles.
Breakfast cereals often have 100 percent of the recommended daily allowance (RDA) for folic acid. Check the food label on processed foods to determine the amount of folic acid in a serving size. It will be listed as folic acid or folate.
Supplements
Folic acid is also available in a vitamin supplement. The RDA for folic acid is 400mcg for an adult female. Pregnant women should check with their doctor to see if supplementation is necessary. Pregnant women are usually recommended to take 600mcg per day. Breastfeeding moms should take 500mcg per day.
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