What foods contain folic acid
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Foods Containing Folic Acid: Natural Sources and Fortified Options
Natural Sources of Folate
Folate, the natural form of vitamin B9, is essential for making and maintaining healthy cells. It is naturally present in a variety of foods, particularly in:
- Green Leafy Vegetables: Spinach, kale, and other dark leafy greens are rich in folate 12.
- Asparagus and Broccoli: These vegetables are also excellent sources of folate 12.
- Legumes: Beans, lentils, and chickpeas provide significant amounts of folate 127.
- Citrus Fruits: Oranges and other citrus fruits contain good levels of folate 127.
- Avocado: This fruit is another natural source of folate 23.
- Nuts and Seeds: Various nuts and seeds contribute to folate intake 23.
- Other Vegetables: Carrots, squash, and Brussels sprouts also contain folate 237.
- Organ Meats: Liver and other organ meats are rich in folate 14.
Fortified Foods with Folic Acid
Folic acid, the synthetic form of folate, is often added to foods to enhance their nutritional value. In many countries, certain staple foods are fortified with folic acid to help prevent deficiencies:
- Cereals and Grains: In the United States and many other countries, cereals, wheat flour, cornmeal, rice, and various types of bread and pasta are fortified with folic acid 235.
- Maize Meal: Fortified maize meal has been shown to effectively increase folate levels, particularly in pregnant women .
- Wheat Rolls: Studies have demonstrated that wheat rolls fortified with folic acid can significantly increase blood folate concentrations .
Bioavailability of Folate and Folic Acid
The bioavailability of folate from natural food sources is generally lower than that of synthetic folic acid. Research indicates that the bioavailability of folates from fruits, vegetables, and liver is approximately 80% of that of folic acid . This means that while natural sources are beneficial, fortified foods and supplements can more efficiently improve folate status in the population.
Conclusion
In summary, folate is naturally found in a variety of foods including green leafy vegetables, legumes, citrus fruits, and organ meats. Additionally, many staple foods are fortified with folic acid to help prevent deficiencies. Both natural and fortified sources play crucial roles in maintaining adequate folate levels, which are essential for overall health.
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