Folic acid, or vitamin B-9, helps form DNA, the building blocks that contain your genetic information. It also makes hemoglobin, the oxygen-carrying protein in red blood cells. The recommended dietary allowance of folic acid is 400 micrograms for ages 14 and older and 600 for pregnant women. Folic acid is present in many foods and can be taken as a supplement.
Vegetables
Okra, artichoke, turnip greens, collards, mushrooms, Brussels sprouts and beets are good vegetable sources of folic acid. Eat fresh, frozen or canned varieties. Artichoke contains 106 micrograms and okra contains 142 in 1/2 cup. Other vegetables include asparagus, green peas and spinach. Spinach provides 25 percent and green peas provide 15 percent of the daily recommended value in 1/2 cup.
Fruits
Snack on fresh fruit to increase your daily folic acid intake. The U.S. Department of Agriculture lists citrus fruits, cantaloupe, banana and papaya as some of the best fruit sources of folic acid. One avocado contains 90 micrograms and one small orange contains 30 micrograms of folic acid. One medium banana contains 20 micrograms and half a cantaloupe contains 50.
Pulses and Nuts
Pulses, nuts and seeds provide a good natural source of folic acid. Mung beans, soybeans, navy beans, sunflower seeds, chickpeas and lentils are pulses that are rich sources. Lentils provide 265 micrograms and kidney beans provide between 157 to 170 micrograms in a 3/4-cup serving. Great Northern beans provide 90 micrograms, while cowpeas provide 105 micrograms in 1/2 cup.
Other Foods
MedlinePlus lists poultry, shellfish and liver as good sources of folic acid. Three ounces of beef liver provides 45 percent of your daily requirement. Some foods are fortified with folic acid to help increase your daily intake. These foods include breakfast cereals, bread, oatmeal, pasta and cornmeal products. Many breakfast cereals provide 100 percent of the daily recommended value of folic acid and other essential nutrients in one serving.
Member Comments