Folic acid, also known as folate, is one of the B vitamins. The Office of Dietary Supplements recommends 400 micrograms, or ug, per day for adults, 600 for pregnant women and 500 for lactating women. You can get the vitamin in supplement form in multivitamins and as a stand-alone supplement, but it also is available in many foods. If you do not wish to supplement with folic acid, try eating folic acid-rich foods to meet your daily recommended intake.
Step 1
Eat leafy green vegetables, such as spinach and romaine lettuce, as well as broccoli, avocados and asparagus. One-half cup of boiled spinach has 25 percent of the daily value of folic acid. Romaine lettuce has 10 percent; broccoli has 10 percent to 15 percent; an avocado has 10 percent and asparagus has 20 percent.
Step 2
Add fortified cereals to your diet. Fortified cereals can have 25 percent to 100 percent of the daily value of folic acid, according to the Office of Dietary Supplements.
Step 3
Consume beans and legumes. A half-cup serving of great northern beans has 20 percent of the daily value of folic acid. Peanuts have 10 percent and green peas have 15 percent.
Step 4
Eat your liver. Just 3 ounces of beef liver has 45 percent of the daily value of folic acid. If you cannot stomach whole beef liver, try liverwurst, which might be more agreeable.
Step 5
Look for natural sources of folic acid in enriched grains such as rice, bread and noodles, as well as tomato and orange juices, eggs, papaya and bananas.
Things You'll Need
- Leafy green vegetables
- Spinach
- Romaine lettuce
- Broccoli
- Avocado
- Asparagus
- Fortified cereals
- Beans and legumes
- Beef liver
- Enriched rice, bread and noodles
- Tomato juice
- Orange juice
- Eggs
- Papaya
- Banana
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