Folic Acid

Arch Neurol. 2007 Jan;64(1):86-92: Higher folate intake may decrease the risk of AD independent of other risk factors and levels of vitamins B6 and B12.

Foods found on


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:

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