Folic Acid

Folic Acid is a good vitamin that your body needs. Folic Acid will help manufacture red blood cells and can help with the whole central nervous system. It can also be known as the vitamin M and B 9. Certain types of anemia can be caused by ignoring this vitamin. Also the use of this vitamin is popular for the prevention of colon cancer or cervical cancer. Since Folic Acid helps make new cells is it recommended for women that are pregnant, but its also important for all women of childbearing age to get enough folic acid — not just those who are planning to become pregnant.


What is it?

It is a water soluble vitamin and its found naturally in food. It is found especially in leafy green plants like spinach. It has been added to different products like cereals, breads, cookies, bakery items, pasta, and crackers by a federal law since 1988. It is normally found in foods such as dried beans, oranges, lentils, peas, whole-wheat products, liver, asparagus, beets, broccoli, brussels sprouts, and spinach.


Folic Acid μg/Serving
Dietary Folate Equivalents*(DFE)
Ready-to-eat breakfast cereal
100 – 400/serving; read labels
Enriched wheat tortilla
98 / one 8” tortilla
Whole wheat tortilla
24 / one 8” tortilla
Enriched white bread
39 / slice
Enriched pasta, cooked
92 / half cup
Whole wheat bread
14 / slice
Whole wheat pasta
23 / half cup
Lentils, cooked
180 / cup
Black-eyed peas, dried, cooked
105 / half cup
Pinto beans or chickpeas, cooked
140 – 145 / half cup
Sunflower seeds, dry-roasted
152 / half cup
Okra, cooked
37 / half cup
Orange juice
60-100 / cup
Spinach, raw
58 / cup
110 / 5 spears
Collards, frozen
88 / half cup
Grapefruit/pineapple juice
23 / cup
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