Foods high in folic acid
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Foods high in folic acid
You can prevent or reverse folic acid deficiency anemia by eating a diet that includes foods high in folic acid.
Some foods that provide folic acid:
| Food | Serving size | Folic acid (folate) |
|---|---|---|
| Fortified breakfast cereal | 3/4 cup | |
| Liver | 3 oz | |
| Avocado | 1/2 cup | |
| Orange juice | 3/4 cup | |
| Asparagus, boiled | 4 spears | |
| Spinach, cooked | 1/2 cup | |
| Spinach, raw | 1 cup | |
| Green peas, boiled | 1/2 cup | |
| Wheat germ | 2 Tbsp | |
| Oranges | 1 small | |
| Broccoli, cooked | 1/2 cup | |
| Broccoli, raw | 2 spears, | |
Note: Cooking vegetables often makes the vegetable smaller. A cup of cooked vegetable weighs more than a cup of raw vegetable, so the amount of folic acid in each will be different.
Other folic acid food facts
- Many breakfast cereals and breads are fortified with folic acid. Read labels to see if the amount of folic acid meets your daily requirement.
- Eat vegetables raw or lightly steamed. Cooking may destroy some of the folic acid found in food.
- Drinking orange juice or other juices high in vitamin C increases the amount of folic acid your body absorbs from food.
Credits
| Author | Ralph Poore |
| Editor | Susan Van Houten, RN, BSN, MBA |
| Associate Editor | Pat Truman, MATC |
| Primary Medical Reviewer | E. Gregory Thompson, MD - Internal Medicine |
| Specialist Medical Reviewer | Brian Leber, MDCM, FRCPC - Hematology |
| Last Updated | March 2, 2007 |
| Last updated: | March 02, 2007 |
|---|---|
| Author: | Ralph Poore |
| Reviewed By: | E. Gregory Thompson, MD - Internal Medicine, Brian Leber, MDCM, FRCPC - Hematology |
| Editors: | Susan Van Houten, RN, BSN, MBA, Pat Truman, MATC |
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