Folic Acid, also identified as folacin or folate, is a water-soluble B vitamin of which the chemically altered form is used in the different food fortification and dietary supplements. Folic acid/ Folate is usually present in the following:

  1. Spinach
  2. Fortified cereal
  3. Orange juice
  4. Peanuts
  5. Lentils and beans
  6. Green leafy vegetables
  7. Avocados
  8. Supplements.

Main sources are here:

  1. Breakfast cereals are fortified with folic acid

Technically, although many of the breakfast cereals contain folic acid which is being added to them and, naturally, folic acid is not presenting in them, still, they are the finest way to have folic acid in the diet. With the fortification of foods and addition of nutrients to them, particularly with lessening the rates of neural tube defects, there have been great improvements in health with the overall population. A bigger % of cereals have all the everyday suggested folic acid required for adults in 1 serving. Other foods with fortification such as baked goods, bread or rice are too rich in folic acid.

  1. Liver contains a good amount of folic acid

A wonderful organ, loaded with nutrients is liver for the reason that it is a fine source of vitamin A, protein, trace elements, iron, B vitamins, and best of all, few of the greatest quantities of folic acid. In hundred gram serving, Liver of goose and Duck, consist of 738 mcg of folate. Though, if you are conceiving or making an effort to get pregnant, discuss with your expert before you eat organ meats.

  1. Cowpeas that includes black-eyed peas and southern beans

There is 633 mcg of folic acid in a hundred gram serving of cowpeas, also twenty four grams of protein, eleven gram of fiber as well as 46 percent of your everyday requirements for iron. These yummy beans go fine in most of the different dishes with the inclusion of bean salad, soups, traditional southern cooking and other cultural dishes. Fortunately, if you choose other kinds of lentils or beans, many of them are fine sources of folic acid likewise!

  1. Peanut butter has a great amount of folic acid

There are one hundred and nineteen micromilligrams of folate and seventy six micromilligrams of folic acid in a two tbsp. Serving of peanut butter. Also, Peanut butter is a fine source of niacin, vitamin A, vitamin B6, iron, magnesium, and copper. Though it is a dense food in terms of calories, therefore, use in modest amounts, keeping mindful of the portion sizes.

  1. Red peppers are packed with folic acid

Red peppers are sweet and yummy but on the other hand, a pretty much nutrient rich food! In one oz. Serving of it, and just eighty nine calories there are 65 micro-milligrams of folate, 898 percent of the everyday value of vitamin C, and 438 percent of your everyday need of vitamin A. Consume these single like a snack for a sweet crunch or when mixing it with salads, soups or stir-fry.

Folic acid is required by the body for making blood. Therefore it is necessary for one to intake proper amounts of folic acid every day.