Foods With Natural Folic Acid
Folic acid, or folate, is a water soluble form of Vitamin B. Studies have shown that folic acid provides a wide variety of health benefits. It assists in lowering high cholesterol, preventing heart disease and neural tube defects. A deficiency in folic acid increases the risk of certain types of cancer.
Since folic acid is only stored in the body in small amounts, it must be replenished daily. A good way to replenish the vitamin is with a diet high in natural folic acid. The following is a list of foods containing large amounts of folate.
Vegetables
- Asparagus (contains more folic acid per serving than any other vegetable)
- Okra
- Broccoli
- Avocado
- Brussels sprouts
Leafy Greens
- Romaine lettuce
- Spinach
- Mustard greens
- Turnip greens
Legumes
- Kidney beans
- Pinto beans
- Navy beans
- Black beans
- Lentils
Fruit
- Citrus fruits
- Strawberries
Seeds and Nuts
- Sunflower seeds
Enriched Foods
The inclusion of foods rich in folic acid is so essential to a healthy diet that manufacturers are now enriching certain foods with additional folate. Look for grain products such as bread, cereal and pastas that are enriched with folic acid. Certain orange juice brands are also enriched with folic acid as well as calcium.
The Recommended Dietary Allowance (RDA) of folate for teenagers and adults is 400 micrograms per day.
Many quality folic acid supplements are available at retail stores where vitamins are sold.