Folic acid is a synthetic form of folate, a B vitamin naturally present in leafy, green vegetables, citrus fruits and dried beans and peas. Folate and folic acid play essential roles in cell formation and growth, DNA and RNA production and homocysteine metabolism. Broccoli provides a nutritious dietary source of folate.
Folate in Broccoli
A ½-cup serving of cooked broccoli provides 50 micrograms of folate, or about 15 percent of the FDA's recommended daily value. A serving of two raw broccoli spears provides 45 micrograms of folate, or about 10 percent of the daily value. Broccoli also provides a good source of several other nutrients. One medium stalk contains 460 mg of potassium, 3 g of dietary fiber, 4 g of protein, 220 percent of the daily value for vitamin C and 6 percent for vitamin A, calcium and iron.
Other Folate-Rich Foods
A 3 oz. serving of cooked beef liver provides 185 micrograms of folate, or 45 percent of the daily value. A ½-cup serving of cooked cowpeas provides 105 micrograms of folate, a ½-cup serving of cooked spinach provides 100 micrograms and a ½-cup serving of great northern beans provides 90 micrograms. Other folate-rich foods include asparagus, green peas, avocado, peanuts, romaine lettuce, wheat germ, tomato juice, orange juice and turnip greens.
Recommended Daily Intake
Children ages 1 to 3 need 150 micrograms of folate per day, while children ages 4 to 8 need 200 micrograms, and children ages 9 to 13 require 300 micrograms daily, according to the National Institutes of Health Office of Dietary Supplements. Adolescents and adults ages 14 and over should obtain 400 micrograms of folate per day, while lactating women need 500 micrograms and pregnant women should obtain 600 micrograms daily.
Folic Acid
Broccoli and other leafy, green vegetables do not contain folic acid, the synthetic form of folate. Foods containing folic acid include fortified breakfast cereals and breads and enriched rice and noodles. Many dietary supplements and multivitamins also contain folic acid. The body absorbs folic acid more readily than folate. Health experts recommend that women who may become pregnant take a 400 microgram folic acid supplement each day to reduce the risk of birth defects, notes the National Institutes of Health Office of Dietary Supplements.
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