Folic acid is an essential nutrient for the production of new body cells, such as red blood cells and skin cells. It is especially important during pregnancy, as folic acid supports development of the fetus' cells and forming body tissues. The recommended daily allowance (RDA) for folic acid is 400mcg and 600mcg for women who are pregnant or of childbearing age, which can be consumed from natural food sources or folate-enriched foods.
Vegetables
Dark green vegetables are good sources of folic acid. Vegetables rich in folic acid include spinach, asparagus, collard greens, green peas, broccoli, romaine lettuce and turnip greens. Salads provide a good option as raw spinach leaves can be mixed with lettuce, greens and other foods that contain folic acid.
Legumes and Nuts
Dried legumes act as good sources of folic acid. Beans such as great northern beans and pinto beans, as well as black-eye peas and lentils are beneficial. Once cooked, beans offer a versatile source of folic acid. Canned baked beans are suitable as well. Additionally, sunflower seeds and dry-roasted peanuts can be added to healthy, folic acid-rich diet.
Fruit
Select fruit contains folic acid and can add variety to a folic acid-rich diet, such as raw avocados, oranges, cantaloupe, papaya, pineapple, banana and grapefruit. Unprocessed, raw fruit contains the most folic acid per serving, though fruit juices and purees are beneficial, as well. Orange juice, pineapple juice and tropical fruit juice blends, either fresh or from concentrate, can be substituted for fresh fruit, or added into a folic acid-rich diet.
Meat
Meat as a source of naturally occurring folic acid is limited, though beef liver, chicken giblets and other organ meats are good sources. Cooked organ meats can be combined with other folic acid-rich foods, such as green vegetables or legumes, for the most benefit and to add variety.
Fortified Foods
A variety of foods are enriched with folic acid to make consuming appropriate levels easier. Breakfast cereals are commonly fortified with folic acid, up to 100 percent of the recommended daily value. Additionally, wheat and white bread, white rice, flour and pasta are enriched with folic acid. The amount of folic acid added to foods can be identified by reading nutrition information located on the product packaging. Folic acid supplements are also available to use in conjunction with natural and fortified foods, if concerns over adequate folic acid intake arise.
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