Folic acid is found in vitamin supplements and fortified foods like bread and cereal. Vegetables, fruits, nuts, and organ meats are also good sources. The USDA National Nutrient Database provides a comprehensive listing of folate content. Supplements are recommended for pregnant women and other health conditions.
Folic acid is the synthetic, water-soluble form of vitamin B9. Vitamin supplements are probably the best known sources of folic acid. Certain fortified foods, such as bread and cereal, are also good sources of folic acid. Folic acid is often added to flours, pastas, cornmeal, and white rice. Foods high in folates, the natural form of folic acid, are also good sources of folic acid.
Vegetables that are good sources of folate include lettuce, spinach, kale, bok choy, and other leafy greens. Brassicas, such as broccoli, Brussels sprouts, and cauliflower, are also good. Asparagus and artichokes are good choices, as are beets, corn, green onions, sweet peppers, and okra. Beans, lentils, and all types of peas also contain folic acid, as do wheat bran and other whole grains.
Juice lovers often drink their daily folic acid in the form of grapefruit, orange, pineapple, or tomato juice. Whole fruits to look for include avocados, bananas, cantaloupe, melons, and strawberries. Other good choices include nuts, peanuts and peanut butter, soy milk, sunflower seeds, and certain organ meats, such as liver and giblets.
The amount of folic acid varies in each of these foods. Many diet software programs offer a nutritional analysis feature, as do various websites on the Internet. The search terms “nutrient lookup tool” and “nutrition facts” should provide useful sites for more detailed information on the folate content of many foods, as well as other useful nutritional information.
The United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference is one of the most extensive nutritional listings. Foods are classified in terms of dietary folate equivalent, which is 1 microgram of dietary folate, or 0.6 micrograms of supplemental folic acid. The recommended dietary allowance (RDA) is 600 micrograms for pregnant women.
To find out the nutrient values of folic acid in fortified foods and supplements, a person can check the label. It can be listed as folic acid, dietary folic acid, or dietary folic acid equivalents. The numbers can be confusing, and that’s because there are different systems for measuring different forms of folate and folic acid. Also, folic acid and folate are absorbed differently by the body, and therefore require different systems to measure their values.
To add to the confusion, some sources of folic acid may have natural folate plus added folic acid. The labels of many fortified foods and supplements often list what percentage of the RDA for folic acid is provided per serving. This is in addition to the amounts of folate and folic acid.
Most experts recommend a balanced diet with a variety of foods as the best way to get essential daily vitamins and nutrients. Supplements are often recommended sources of folic acid for pregnant women due to folic acid’s role in reducing the risk of certain birth defects. Additionally, supplements may be recommended for other health conditions that are helped by increased folic acid intake. Since folic acid is water soluble, excessive amounts of the vitamin leave the body in the urine instead of being stored.
Protect your devices with Threat Protection by NordVPN
