Find out:

• how eating folate rich foods will benefit people of ALL ages.
• how folate rich foods are different from folic acid.
• which foods are rich in folate.
• about the role of naturally occuring food folate in reducing the risk of NTDs.
• how you can add high folate foods to your diet.

Although you must consume 400 micrograms of folic acid every day from a supplement or fortified foods in order to reduce the risk of NTDs, it is also important to eat a varied diet that includes folate rich foods because...

Folate offers many health benefits!

Many foods rich in folate are heart healthy foods because they are:

• Low in calories
• Low in fat
• Cholesterol-free
• High in fiber
• Rich in other vitamins and minerals

Folate rich food are great for people of ALL ages!

Getting enough folate in your diet:

• Lowers your risk for heart disease and certain cancers.
• Contributes to overall health and vitality.

Folate is found in several foods, most of which are "plant foods."

Can you guess the major contributor of food folate to the US diet?

Folate in Fruits

	1 cup orange juice 8 medium strawberries 1/2 of a medium avocado 1 medium orange

Folate in Beans and Peas: These foods are inexpensive and very healthy.

	1/2 cup cooked black, kidney, navy and pinto beans 1/2 cup cooked black-eyed peas 1/2 cup cooked chick peas (garbanzos) 1/2 cup cooked lentils 1 ounce peanuts

Folate in Vegetables: These foods are especially good sources of folate when eaten raw or cooked in a small amount of water.

	Dark green leafy vegetables: 1 cup raw or 1/2 cup cooked spinach, mustard greens, collards, or turnip greens Other vegetables: 5 spears cooked asparagus 1/2 cup cooked broccoli 1/2 cup cooked Brussels sprouts 1/2 cup cooked okra

Remember, in order to reduce the risk of NTDs, you must consume folic acid. The BEST way to ensure you are getting the recommended 400 micrograms every day is to take a supplement or eat a super-fortified cereal every day. You can get additional folic acid from folic acid fortified foods.

To increase your intake of folic acid fortified foods and food folate, try these combinations:

• 1 cup enriched rice and 1/2 cup cooked beans
• 1 serving fortified breakfast cereal and 8 medium strawberries
• 1 cup lentil soup and a slice of enriched bread
• 1, 10 inch enriched flour tortilla and 1/2 cup beans

Each meal of the day offers opportunities for small changes!

---

	Make small changes to breakfast!
	Take a folic acid supplement or a multi-vitamin supplement. Drink a glass of orange juice Eat a serving of fortified cereal Add strawberries to your fortified cereal

---

	Make small changes to lunch!
	Drink a glass of orange juice Eat a sandwich made from enriched bread Add avocado to your sandwich

---

	Make small changes to dinner!
	Eat a side dish of rice and beans Eat a serving of asparagus or broccoli Eat a salad with spinach or romaine lettuce

Put your diet to the test with our Diet Analysis to find out how much folic acid and naturally occuring food folate you are getting in a typical day!

---

Go to "What is a neural tube defect?"

Go to "Why is folic acid important if I'm considering pregnancy?"

Go to "Why should I take folic acid even if I'm not considering pregnancy?"

---

			Folic Acid Every Day Send comments to webmaster at vbrad@ufl.edu Last updated 15 Dec 2000 About this site