Folic acid (vitamin B-9) is important to the health of our bodies. Most adults need about 400 mcg per day. According to the Mayo Clinic, lack of folic acid may lead to anemia, and some conditions such as pregnancy and gastrointestinal illness can increase the need for folic acid. However, there are dozens of foods that are high in this vitamin which make it easy to get the extra folic acid that you need.
Cereals
There are dozens of prepared, enriched cereals on the market and many of them are quite high in folic acid. In fact, prepared, prepackaged cereals offer much more folic acid than most fresh foods or warm cereals. Kellogg's All-Bran Bran Buds has 403 mcg of folic acid in a 1/3 cup serving. The original Kellogg's All-Bran offer 406 mcg of folic acid in a ½ cup serving. Quaker Crunchy Bran offers a total of 403 mcg per 1/3 cup serving. In addition, General Mills Total Corn Flakes offers about 400 mcg of folic acid in a 1 1/3 cup serving. Each of these boxed cereals has been enriched, making them a highly nutritious way to start your day.
Liver
Liver is an excellent source of folic acid. Chicken livers have the highest amount of folic acid. In fact, according to Northwestern University, chicken livers offer about 770 mcg of folic acid in a 3.5-oz. serving. Beef liver is also relatively high in folic acid. It offers about 220 mcg of folic acid in a 3.5-oz. serving. Eating just one serving of chicken livers will give you the total amount of folic acid that an adult needs.
Beans
Some beans are good sources of folic acid. A half cup of cooked chickpeas offers about 145 mcg of folic acid. Black-eyed peas are another great choice for high folic acid; 1/2 cup of this bean will help you get 105 mcg of folic acid. Lentils offer about 180 mcg per cup.
Green Vegetables
There are also some green vegetables that are excellent sources of folic acid. For example, asparagus offers about 100 mcg per five spears. Broccoli offers about 104 mcg per 1 cup.
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