What Foods Contain Folic Acid?

Leafy green vegetables including spinach and green cabbage or kale, fruits such as citrus fruits and dried beans and peas are all good sources of folic acid. Breakfast cereals are commonly fortified with folic acid and can contain 400 micrograms in a typical bowl full. 75 grams of beef liver contains about 185 micrograms and then black eyed peas, spinach, asparagus, baked beans, rice, peas, broccoli and avocado range from giving 50 to 100 micrograms per average portion.

Tomato juice, orange juice and eggs contain only low amounts of folic acid. The daily recommended dose of folic acid for adults is about 400 micrograms, so it is fairly easy to achieve this with a healthy diet that contains fresh fruit and vegetables, with some fortified cereals and whole grains and pulses. Daily requirements increase to 600 micrograms per day for pregnant women and 500 micrograms per day for women who are breastfeeding.