What foods have 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 excellent sources of folate Kim2008Wilson2007Green2013.
- Asparagus and Broccoli: These vegetables are also rich in folate, contributing significantly to daily intake Kim2008Wilson2007Green2013.
- Legumes: Beans, lentils, and chickpeas are notable for their high folate content Kim2008Wilson2007Green2013.
- Citrus Fruits: Oranges and other citrus fruits provide a good amount of folate Kim2008Wilson2007Green2013.
- Other Vegetables: Carrots, squash, and Brussels sprouts are also good sources Wilson2007Green2013.
- Nuts and Seeds: These are additional sources of folate, contributing to a balanced diet Wilson2007Green2013.
- Organ Meats: Liver and other organ meats are particularly high in folate .
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, certain staple foods are fortified with folic acid to help prevent deficiencies. These fortified foods include:
- Cereals: Many breakfast cereals are fortified with folic acid Wilson2007Green2013.
- Wheat Flour and Bread: In the United States and several other countries, wheat flour and bread are commonly fortified with folic acid Wilson2007Green2013Schrott2018.
- Corn Meal and Rice: These grains are also often fortified to increase folic acid intake Wilson2007Green2013.
- Pasta: Various types of pasta may be fortified with folic acid Wilson2007Green2013.
Bioavailability of Food Folates
The bioavailability of natural food folates is generally lower than that of synthetic folic acid. Studies have shown 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 be more effective in ensuring adequate folate 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. Fortified foods, in particular, play a crucial role in preventing folate deficiency and associated health issues.
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Most relevant research papers on this topic
Bioavailability of food folates is 80% of that of folic acid.
Food folates from fruit, vegetables, and liver have a bioavailability of approximately 80% of synthetic folic acid, making a diet rich in food folate more efficient for improving folate status than previously thought.
Pre-conceptional vitamin/folic acid supplementation 2007: the use of folic acid in combination with a multivitamin supplement for the prevention of neural tube defects and other congenital anomalies.
Folic acid and multivitamin supplementation before pregnancy can help prevent neural tube defects and other congenital anomalies.
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