Folic acid and folate-rich
food sources
Some foods have folic acid added during manufacturing. An example is breakfast cereal, which may have 400 micrograms of folic acid added per serving. However, in most cases, the added folic acid is not enough to prevent neural tube defects (NTDs); that’s why it’s important to check the label. Some general folic acid food guidelines include:
- Choosing grain products labeled “enriched” or “fortified”
- Eating five servings of fruits and vegetables every day
- Cooking vegetables lightly in a little water
- Steaming, stir-frying or microwaving your vegetables
- Drinking all the milk in the bowl if you eat a folic acid-fortified cereal
(folic acid is water soluble and will dissolve into the milk)
Visit www.mypyramid.gov to learn more about how to build a healthy diet.
Use the following chart to find out what some of the best food sources of folic acid are. The sources are listed as excellent, very good, or good, and may contain natural or man-made folic acid. Even with all these food sources of folic acid, you still may not get the recommended 400mcg of folic acid. That is why it is important to take a multivitamin with folic acid every day.
Grains
| Excellent | Very Good | Good |
| Fortified cereals | Oatmeal | Enriched pasta |
| Some cereal / nutritional bars |
Fortified bread | |
| Some cereal / nutritional bars |
Vegetables
| Excellent | Very Good | Good |
| Chickpeas / garbanzo beans |
Asparagus | Beets |
| Lentils | Baked beans | Broccoli |
| Black beans | Bleack-eyed peas | Brussels sprouts |
| Pinto beans | Refried beans | Canned corn |
| Red kidney beans | Spinach | Collard greens |
| Romaine lettuce | Turnip greens | |
| Lima beans |
Fruits
| Excellent | Very Good | Good |
| Avocado | ||
| Orange Juice |
Meat and Beans
| Excellent | Very Good | Good |
| Chicken and beef liver | Black-eyed peas | Peanuts |
| Chickpeas / garbanzo beans |
Lima beans | Sunflower seeds |
| Lentils | ||
| Black beans | ||
| Pinto beans | ||
| Red kidney beans |
Other unexpected places you’ll find folic acid or folate:
- Fortified soy milk. Check the label since some types have more than others. Cow’s milk does not contain folate.
- Nutritional yeast, which has a nutty, cheesy, creamy flavor that makes it popular as an ingredient in cheese substitutes.
- Fortified beverages, like VitaminWater, Ensure and Slim-Fast. Read the label: The different flavors often contain different nutrients.
- Nutritional cereal or energy bars, like Pria, PowerBar, Genisoy and LUNA bars. Again, always check the label for folic acid content.
Here’s a recipe for you to try:
Folic Acid Rich Black Bean Salad
INGREDIENTS
1/4 cup balsamic vinegar
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon white sugar
1/2 teaspoon ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
3 tablespoons chopped fresh cilantro
1 (15 ounce) can black beans, rinsed and drained
1 (8.75 ounce) can sweet corn, drained
DIRECTIONS
In a small bowl, mix balsamic vinegar, oil, salt, sugar, black pepper, cumin and chili powder. In a medium bowl, stir together black beans and corn. Toss with vinegar and oil dressing, and garnish with cilantro. Cover and refrigerate overnight.
Source: http://allrecipes.com
This web site is designed for informational use only; it is not designed to give advice or cure or treat any medical condition you may have. If you have any questions about your health, please contact your health care provider. If you need immediate medical attention, please call 911.
