Folic acid, commonly known as vitamin B9 or folate, is not just for pregnant women. It is a critical component that your body needs to grow and repair. Various tissues in the body, such as hair, nails and skin, grow rapidly and rely on folic acid. This nutrient is also critical for the growth of new red blood cells. Folate deficiency can cause anemia. Discover which foods are enriched with folic acid to maintain a healthy and complete diet.
Spinach
Green leafy vegetables, such as spinach, are naturally rich in vitamins, including folate. Exchange lettuce for spinach on a deli sandwich or make a spinach salad for dinner. Spinach is also full of iron, which is an important nutrient to combat anemia. The daily recommended intake of folate is 400 micrograms, according to the Office of Dietary Supplements, and 600 micrograms for women who are pregnant. One cup of spinach offers roughly 250 micrograms of folate, according to the USDA.
Beans
Fresh beans, including string, soy and garbanzo beans, are loaded with folic acid. Top a salad with garbanzo beans or boil soy beans for an appetizer. A piece of protein can be complimented with a side of nutritious green beans to get the daily folic acid intake for lunch or dinner. Pinto and garbanzo beans are the most folate-loaded options of the bunch, packing almost 285 micrograms per cup, according to the USDA.
Cereal
Many countries, including the U.S., have implemented measures to ensure the recommended daily intake of folic acid is easy to reach by fortifying foods. Foods such as breads, cereals, flours and other wheat products are supplemented to enrich their folic acid content. A bowl of cereal in the morning may account for the entire daily requirement. Check the nutritional information on the side of the box. According to the USDA, whole grain cereals, such as Total, Wheaties or corn flakes, typically offer 100 percent of folic acid needed for the day in just 1 cup.
Orange Juice
A glass of orange juice can not only boost the immune system with vitamins, but it also provides more than 25 percent of the daily recommended folic acid in just one 8-oz. serving, according to the USDA. Other juices, such as vegetable and tomato, offer a small portion of the daily value of folate. Drink juices that have been supplemented with vitamins to increase your daily vitamin intake and maintain a healthy diet.
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