Folic acid, also called folate and folicin, play an extremely important role in the growth of new cells. Without folic acid, the body would not be able to convert vitamin B12 to its active coenzyme form and thus would not be able to synthesize DNA for new cell development. Folic acid is a water-soluble vitamin. Excess folic acid is re-circulated in the bile by way of the gallbladder and intestine to either be excreted or used at a later date. The Recommended Daily Allowance of folic acid for adults is 400 micrograms per day. Rich food sources of folate are vegetables, grains and legumes.
Vegetables
Vegetables are low in calories and high in fiber, vitamins and minerals. The USDA recommends eating five servings of vegetables per week. All vegetables contain some folic acid, but the vegetables that contain more than 100 micrograms per serving include artichoke hearts, asparagus, broccoli spears, chayote fruit, okra, spinach and turnip greens.
Grains
Grains contain high levels of folic acid as well as amino acids for new cell growth. Grains are also a rich source of vitamins, minerals and fiber. The USDA recommends eating six to eight servings per day. Most grains contain high amounts of folic acid. The grains that contain 300 micrograms or more per serving include long grain white rice, enriched degermed cornmeal, wheat bran, wheat germ, and most products enriched with folic acid.
Legumes
Legumes are a rich source of amino acids, fiber, vitamins and minerals. Legumes rich in folic acid include adzuki beans, black beans, garbanzo beans, great northern beans, kidney beans, lentils, navy beans, black-eyed peas, pinto beans and soybeans.
Other Food Groups
Dairy products, fruits, meats, nuts and seeds all contain small amounts of folic acid. However, there are some foods in these food groups that contain a high amount of folic acid. Foods extraordinary in their food group for folic acid content include chestnuts, roasted pumpkin kernels, sunflower seed kernels, ricotta cheese, yogurt, avocados, pomelos, papayas, blue crab, beef liver, veal liver, chicken liver and chicken hearts.
References
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
- USDA - Dietary Guidelines for Americans
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