Folic acid natural sourcesThe word folic acid is derived from foliage. Folic acid is commonly found in dark green and leafy vegetables such as: Show
Food containing folic acid - Celery, arugula, avocado, Brussels sprouts, basil, cucumber romaine salad. Image Credit: Komarina / Shutterstock Other sources of this vitamin include:
 Food containing folic acid / vitamin B9, dietary fiber, natural minerals and folic acid. Image Credit: ratmaner / Shutterstock Related Stories
Among animal products liver and liver products, whole eggs, and baker's yeast is rich in folates. Folic acid in fortified foodsFolic acid is also found in fortified foods such as flour, pasta, cereal, bread. Breakfast cereals, for example, are fortified with 25% to 100% of the recommended dietary allowance (RDA) for folic acid. Certain countries have mandatory fortification of grains with folic acid. In these places fortified products make up a significant source of the population's folic acid intake. To make the intake of folates universal and to standardize intake of folates a dietary folate equivalent (DFE) system was established. 1 DFE is defined as 1 μg of dietary folate, or 0.6 μg of folic acid supplement. This is reduced to 0.5 μg of folic acid if the supplement is taken on an empty stomach. Folic acid supplementsFolic acid is commonly administered as pills or supplements as well. This is required in conditions where the daily need for the vitamin exceeds that provided in regular diet. Some of these conditions include pregnancy, breast feeding mothers, those with inflammatory bowel disease, HIV, those on anticancer drugs and other drugs that interfere with folate absorption and utilization. Nature of folic acid found in foodsFolic acid is a water soluble vitamin. It is thus lost on open boiling and cooking. Folic acid is susceptible to high heat and UV rays as well. It is heat labile in acidic environments and may also be subject to oxidation. Further Reading
Last Updated: Jun 25, 2019 Written by Dr. Ananya MandalDr. Ananya Mandal is a doctor by profession, lecturer by vocation and a medical writer by passion. She specialized in Clinical Pharmacology after her bachelor's (MBBS). For her, health communication is not just writing complicated reviews for professionals but making medical knowledge understandable and available to the general public as well. CitationsPlease use one of the following formats to cite this article in your essay, paper or report:
Suggested ReadingHow can I increase my vitamin B12 and folic acid?In some cases, improving your diet can help treat the condition and prevent it recurring. Vitamin B12 is found in meat, fish, eggs, dairy products, yeast extract (such as Marmite) and specially fortified foods. The best sources of folate include green vegetables such as broccoli, Brussels sprouts and peas.
What foods are high in vitamin B12 and folic acid?Iron & B12/Folate Diet Advice. dark-green leafy vegetables, such as watercress and curly kale.. iron-fortified cereals or bread.. brown rice.. pulses and beans.. nuts and seeds.. white and red meat.. What foods are high in folic acid?Food Sources. Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli). Beans.. Peanuts.. Sunflower seeds.. Fresh fruits, fruit juices.. Whole grains.. Liver.. Seafood.. How can I raise my B12 levels fast?How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs.
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What foods are high in folic acid and b12
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