Folic acid is the synthetic form of folate, a water-soluble B vitamin, according to the Office of Dietary Supplements. The vitamin plays an important role in reducing blood levels of homocysteines and is involved in the formation of red blood cells, protein metabolism, cell division and growth, and the prevention of neural tube defects in developing fetuses. Folate is found naturally in green, leafy vegetables, dried beans, peas and fruits. Because folate deficiency is potentially serious, the FDA now requires that certain foods, such as cereals, breads, pastas and other grains, be fortified with folic acid.
Breakfast Cereals
Ready-to-eat breakfast cereals are fortified with folic acid, with a 3/4 cup serving of most cereals containing 400 micrograms (mcg), or 100 percent of the recommended daily value (DV). Fortification of breakfast cereals helps ensure children in the United States do not develop a folate deficiency. Ohio State University recommends checking product labels before purchase, as the percentage of folic acid in cereals varies.
Pasta and Grains
Pastas and grains are excellent sources of folic acid, according to Ohio State University. One slice of white or whole wheat bread provides about 25 mcg of folic acid, or about 6 percent of the DV, and a 1/2-cup serving of white, long-grain rice provides 65 mcg, or about 15 percent of the DV. One cup of cooked egg noodles contains about 100 mcg of folic acid. Many types of flour are also available with added folic acid.
Other Foods
Fruits, vegetables, mushrooms and organ meats are good dietary sources of folate. The National Institutes of Health states that 1/2 cup of cooked broccoli provides about 10 percent of the DV. Spinach, lettuce, okra, melons, lemons, bananas, legumes, orange juice and tomato juice are other good sources. One serving of chicken liver contains 770 mcg of folate, or nearly twice the DV, according to Ohio State University.
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