What Type of Foods Contain Folic Acid?

Folic acid, also known as folate or folacin, is a type of B vitamin. Folic acid can help prevent birth defects and it helps your body metabolize protein and build healthy red blood cells. Adults need about 400 micrograms of folic acid daily; pregnant women need even more.

Vegetables

• Vegetables are an excellent source for folic acid, especially the leafy greens such as collard greens, spinach, broccoli, and Romaine lettuce. Asparagus, beets, kelp, green beans, and green peas are also high in folic acid.

Fruits

• Some fruits contain a significant amount of folic acid. Papaya, oranges, strawberries, raspberries and cantaloupe are the fruits with the highest amounts of this important vitamin.

Beans

• Beans are one of the best, and cheapest, sources of folic acid. Kidney, garbanzo, black, navy, and pinto beans, as well as lentils, all contain folic acid.

Protein Foods

• Some protein foods that are good sources for folic acid include peanuts, sunflower seeds, eggs, and beef liver.

Grains

• Many foods made from grains are fortified with added folic acid. Check the nutritional labels on breads, pastas, muffins, cereals, pancakes, and rice to see if folic acid is listed.