What foods contain folic acid?

GrainsFortified breakfast cereal
Whole wheat products
Meat and Beans
Liver
Eggs
Beans
Sunflower seeds
Vegetables鈥擡xcellent Source!
Asparagus
Leafy green vegetables
Fruits
Oranges
Strawberries
Cantaloupes and other melons
Milk, Yogurt, Cheese, Fats, Oils, and Sweets are poor sources of folate!

Food manufacturers are required by the Food and Drug Administration to add folic acid to enriched grain products such as breakfast cereals, bread, pasta, and rice so that each serving contains at least 20 percent of the daily requirement, and some breakfast cereals contain 100 percent (400 mcg) or more. Dark leafy greens are also a good source of folate, as are legumes such as lentils and chickpeas. Other sources include the following:
鈥?1/2 cup cooked lentils: 179 mcg

鈥?1 cup boiled collard greens: 177 mcg

鈥?1/2 cup canned chickpeas: 141 mcg

鈥?1 medium papaya: 115 mcg

鈥?1 cup cooked frozen peas: 94 mcg

鈥?4 spears steamed or boiled asparagus: 88 mcg

鈥?1/2 cup steamed broccoli: 52 mcg

鈥?1 cup strawberries: 40 mcg

鈥?1 medium orange: 39 mcg

If you are of child-bearing age you should probably take a folic acid supplement. Folic acid prevents birth defects (neurological defects called neural tube defects).