Sources of folate
Vitamin supplements
Fortified foods
Foods with natural folate (folate-rich foods)
Tips for getting more folate in your diet
Cooking tips for preserving folate in foods

Sources of folate

"Folic acid" is the term used for the man-made or synthetic form of the vitamin. Folic acid is added to vitamin or nutritional supplements and grain foods that say "enriched" on the label. The synthetic form of the vitamin (folic acid) is more easily absorbed by the body than the natural form of the vitamin found in certain foods.    

Vitamin supplements

•  Most multivitamin supplements contain folic acid along with other vitamins and minerals. Check the Nutrition Facts panel and look for a multivitamin that provides 400 micrograms, or 100% of the Daily Value, of folic acid.

•  Folic acid supplements contain only folic acid (no other vitamins or minerals). They are smaller and may be easier to swallow than multivitamins. Look for a folic acid supplement that provides 400 micrograms of folic acid per tablet.

Taking a multivitamin every day is the best way to get the recommended amounts of folic acid. However, sometimes it is difficult for people to remember to take a multivitamin. They may have trouble swallowing a multivitamin or they do not take one for other reasons. Here are some tips to help.

•  Put the bottle in a location where you will see it every day. This may be near your toothbrush, with birth control pills or other medications, or in another visible spot.

•  If you find it difficult to swallow a multivitamin, try chewable vitamins, liquid vitamins, or a folic acid supplement which is smaller and may be easier to swallow.

•  If you are concerned about the expense of multivitamins, buy store brands that may be less expensive than name brands. You'll still get the folic acid you need.

Fortified foods

Grain foods that say "enriched" on the label have folic acid added to them.

•  Many ready-to-eat breakfast cereals have 100-400 micrograms of folic acid per serving. Check the Nutrition Facts panel to be sure. Cereals are a great way to get folic acid if you don't take a multivitamin every day.

•  Grain products that say "enriched" on the label have folic acid added to them. This includes bread, rolls, rice, pasta, instant oatmeal, and other foods made from enriched flour (e.g., crackers, cookies, and flour tortillas). Click here to see a list of enriched foods and their folic acid content. At this time, whole grain foods do not have folic acid added to them. Foods imported from other countries may not contain folic acid. Check the ingredients list on the label to be sure.

Foods with natural folate (folate-rich foods)

Some foods contain the natural form of folate, called food folate. The body does not absorb food folate as easily as the folic acid in vitamin supplements and enriched grain foods (click here for more information) . However, foods with food folate can help you increase your folate intake. They can also help contribute to health in other ways because they are:

•  Good sources of other vitamins and minerals
•  Higher in fiber
•  Lower in fat
•  Cholesterol-free
•  Lower in sodium

Here are some examples of folate-rich foods:

Dark green leafy vegetables such as spinach, collard greens, mustard greens, turnip greens and broccoli
  
Legumes such as dried beans and peas (black-eyed peas and black, pinto, kidney and navy beans) and peanuts

Asparagus

Orange juice and oranges

Avocado

Strawberries

Click here for a list of foods and their folate content.

Tips for getting more folate in your diet

Here are some easy and tasty ways that you can get more folate in your diet.

•  Add some strawberries to your breakfast cereal.

•  Have a glass of 100% orange juice as part of a healthy breakfast every morning.

•  Mix up a great tasting dip and cut up raw veggies like broccoli and cauliflower or use cherry tomatoes and mini carrots for dipping.

•  Choose darker green lettuce and greens, like romaine, green leaf, or raw spinach for salads or sandwiches.

•  Have peanuts for a snack. (Do NOT eat peanuts if you are allergic to them.)

•  Blend up a healthy smoothie (click here for a recipe).

•  Combine a higher fiber cereal with folic acid, peanuts, and dried fruit such as raisins or banana chips to make a tasty trail mix. (Do NOT eat peanuts if you are allergic to them.)

Here are some tips for eating at fast-food restaurants!

•  Try a burrito or taco filled with beans instead of beef or chicken.

•  Add some guacamole to your taco or burrito - the avocados have folate!

•  Try a salad or the salad bar. Choose a salad with lettuce that is darker green in color, like romaine lettuce, green leaf, or even raw spinach.

•  Top your salad with healthy, folate-rich foods such as orange sections, chick peas (also called garbanzo beans), broccoli, and peanuts. (Do NOT eat peanuts if you are allergic to them.)

•  Try an orange juice as a beverage instead of soda.

•  Substitute a fresh fruit cup for French fries.

Cooking tips for preserving folate in foods

Folate is a water soluble vitamin. It can easily be lost from foods when you cook them, especially if you cook foods in water or other liquids. How can you keep from losing your folate?

•  Cook vegetables in only a small amount of water.                

•  If you cook vegetables in water, reuse the water in soups or stews to get back the lost vitamins or minerals.

•  Use other ways to cook vegetables, including steaming, microwaving, grilling, or roasting.  

•  Don't soak foods in water or other liquids for long periods of time.

Click here for folate-rich recipes!