What food has folic acid
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Foods Rich in Folic Acid
Natural Sources of Folate
Folate, also known as vitamin B9, is a water-soluble vitamin essential for the production and maintenance of new cells. It is naturally present in a variety of foods. Key sources of folate include:
- Green Leafy Vegetables: Spinach, kale, and other dark leafy greens are particularly high in folate 134.
- Asparagus and Broccoli: These vegetables are also excellent sources of folate, contributing significantly to daily intake 134.
- Legumes: Beans, lentils, and chickpeas are rich in folate, making them a great addition to a folate-rich diet 134.
- Citrus Fruits: Oranges and other citrus fruits provide a good amount of folate 134.
- Avocado: This fruit is not only rich in healthy fats but also a good source of folate 34.
- Nuts and Seeds: These are also beneficial for their folate content 34.
- Liver and Organ Meats: These are among the richest sources of natural folate 12.
Fortified Foods with Folic Acid
Folic acid is the synthetic form of folate and is often added to foods to enhance their nutritional value. In many countries, including the United States, folic acid fortification is common in:
- Cereals and Dry Cereals: Many breakfast cereals are fortified with folic acid 134.
- Wheat Flour and Bread: Folic acid is added to wheat flour, which is then used to make bread and other baked goods 34.
- Corn Meal and Rice: These staples are often fortified with folic acid to help improve public health 34.
- Pasta: Various types of pasta are also fortified with folic acid 34.
Bioavailability of Food Folates
The bioavailability of natural food folates is approximately 80% of that of synthetic folic acid. This means that while natural sources are beneficial, fortified foods and supplements can be more efficient in improving folate status . Consuming a diet rich in both natural folate and fortified foods can help ensure adequate intake.
Conclusion
Incorporating a variety of folate-rich foods such as green leafy vegetables, legumes, citrus fruits, and fortified grains into your diet can help maintain adequate folate levels. This is crucial for cell production and maintenance, and can also help prevent certain birth defects when consumed by women of reproductive age.
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