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

 

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!

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	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

 

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