Folic acid is the synthetic form of folate, a B vitamin important in the production and maintenance of cells. According to the Office of Dietary Supplements (ODS), folate is necessary for homocysteine metabolism and red blood cell development. The vitamin may also help prevent malignant changes to DNA. Adequate folic acid intake during pregnancy is an essential part of reducing the risk of neural tube defects in infants.
Leafy Green Vegetables
The best source of natural folic acid, according to the ODS, is leafy green vegetables, such as turnip greens and spinach. Asparagus, broccoli, romaine lettuce, artichoke, collard greens, mustard greens and brussels sprouts are other good dietary source of the vitamin.
Fruits
One-half cup of sliced avocado provides about 10 percent of the Daily Value for folate. Citrus fruit and juices, such as tomato juice, raw cantaloupe, papaya, bananas and orange juice, are other foods high in folate. According to the New York State Department of Health, raspberries, blackberries, strawberries and pineapple juice have a slightly lower folate content.
Peas and Beans
Cowpeas, Great Northern beans, green peas, chickpeas, navy beans, soybeans, lima beans and black beans should be included in a high-folate diet. Boiled cowpeas provide 25 percent of the daily value of folate, and just 1 oz. of dry roasted peanuts provides 10 percent. The New York State Department of Health states that beans and peas may be dry, canned or frozen.
Fortified Foods
Due to increasing deficiency of folate in American diets, the Food and Drug Administration began requiring certain foods to be fortified with folic acid in 1996. Enriched breads, flours, cereals, pastas, rice, corn meals and other grains are now an important source of folic acid in the American diet. Many cereals now provide 100 percent of the Recommended Dietary Allowance of folate.
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