Benefits of Folic Acid (Folate)
Health benefits, recommended amounts, and foods with folic acid
Benefits of Folate
Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).
Recommended Amount: How Much You Need
Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top off your daily dose. Pregnant women as well as people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels.
Don't exceed 1,000 mcg of folic acid per day -- too much could lead to nerve damage or vitamin B12 deficiency.
Good Sources of Folate
Many pastas, breads, cereals, grains, and fruit juices produced in the U.S. are fortified with folic acid. Check labels for details. Other food sources include:
| Spinach, cooked (1 cup) | 230 mcg |
| Lentils, cooked (1/2 cup) | 180 mcg |
| Papayas (1 medium) | 116 mcg |
| Artichokes, cooked (1 medium) | 107 mcg |
| Asparagus, boiled (4 spears) | 89 mcg |
| Avocados (1/2 medium) | 81 mcg |
| Raspberries (1 cup) | 65 mcg |
| Black-eyed peas, canned (1/2 cup) | 61 mcg |
| Red bell peppers (1 medium) | 55 mcg |
| Oranges (1 medium) | 39 mcg |
| Shiitake mushrooms, cooked (1/2 cup) | 15 mcg |
Try these healthy recipes to bump up your folate:
- Lemony Lentil Salad with Salmon
- Quick Spinach and Tomato Pasta
- Cucumber and Black-Eyed Pea Salad
- Papaya-Avocado Salad
- Sesame-Shiitake Bok Choy
- Orange Slices with Warm Raspberries
Find more healthy recipes with the RealAge Recipe Finder.
