Folic acid is a water-soluble B-vitamin. Your body needs folic acid to create and maintain new cells, produce red blood cells and make DNA, the genetic material found in all cells. It is essential for women of childbearing age because it can help prevent neural tube defects and disorders of the neurological system in the fetus. Knowing which foods provide folic acid helps you consume the recommended amounts without having to take a supplement.
Folate vs. Folic Acid
The terms "folate" and "folic acid" are often used interchangeably. While they are essentially the same, they come from different sources. Folate is the form of the vitamin that occurs naturally in foods. Folic acid is the man-made synthetic form used in supplements and fortified foods. This synthetic form is more easily absorbed and utilized, explains WomensHealth.gov. Men and women both require 400 mcg of folic acid each day. Eating foods fortified with folic acid ensures you get enough of this important vitamin, but in some cases, you might need a supplement. Pregnancy and lactation require higher doses of folic acid, and your doctor might suggest taking a prenatal vitamin. You need 600 mcg of folic acid during pregnancy and 500 mcg if you are breastfeeding.
Produce
Several types of fresh produce provide natural folate. A half cup serving of cooked spinach provides 100 mcg, four steamed asparagus spears provide 85 mcg, tossing 2 cups of raw spinach into your salad offers 120 mcg, a half cup of green peas contains 50 mcg and a half cup of broccoli florets also has 50 mcg of folate. Adding a few fresh avocado slices to your salad or sandwich is a great way to increase your folate intake; a half cup provides 45 mcg, reports the Office of Dietary Supplements. A small orange or banana each contains 20 to 30 mcg. You can also enjoy a half cup of cubed papaya or cantaloupe. Each of these servings offers 25 mcg of folate.
Fortified Foods
Many cereals, granola bars and juices are fortified with synthetic folic acid. Breakfast cereals are rich in this essential vitamin; a 3/4 cup serving can contain up to 400 mcg, depending on the variety. Bread, either whole wheat or white, contains around 25 mcg of folic acid per slice. Enriched egg noodles contain 50 mcg per half cup serving of cooked noodles.
Other Foods
Beans and legumes are good sources of folate. A half cup of black-eyed peas provides 105 mcg, 1 oz. of peanuts contains 40 mcg and 1 cup of vegetarian baked beans contains 60 mcg. Sprinkling 2 tbsp. of wheat germ onto your salad at lunch, provides 45 mcg. Having two scrambled eggs for breakfast offers 50 mcg. Many juices provide natural folate and might be enriched with folic acid, for optimal health. A 6 oz. glass of tomato or orange juice each provides around 35 mcg.
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