Folic acid, also known as folate, is one of the B vitamins. Technically, folate is the natural form of B9 that occurs in food, while folic acid is the synthetic form used to enrich foods. It is important to have enough folic acid in your diet to counter heart disease, depression, age-related hearing loss, certain cancers and certain birth defects. Vitamins in the B family are water soluble and cannot be stored by the body. You need to eat enough foods rich in folate or folic acid every day to meet your body's needs. The amount of folic acid you need daily varies from 180 to 200 micrograms for most adults to 400 micrograms for women of childbearing age, according to nutritionists at Colorado State University.
Asparagus
One cup of asparagus contains between 170 and 240 micrograms of folic acid.
Black Beans
One cup of black beans contains between 120 and 250 micrograms of folic acid. Other beans are good sources of B vitamins as well.
Cereals
Fortified breakfast cereals can contain up to 500 micrograms of folic acid per serving; consult the package nutritional information for individual products. In the United States, all cereal products and most breads are fortified with folic acid.
Chicken Liver
One cup of chicken liver contains 1,000 micrograms of folic acid. Liver and organ meats often contain B vitamins.
Orange Juice
One serving of orange juice, about 6 ounces, contains 60 micrograms of folic acid. Adding one serving of orange juice to your breakfast can provide one-third of the folic acid most adults need in a day.
Peanuts
One cup of peanuts or chunky peanut butter contains 150 to 240 micrograms of folic acid. Other nuts and seeds contain B vitamins as well.
Spinach
One cup of spinach contains between 100 and 260 micrograms of folic acid. Many dark green vegetables are good sources of B vitamins.
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