Ready To Eat Breakfast Cereals
Choose cereals that provide at least 25 percent of the Daily Value DV for folic acid per serving Cereals that provide 100 percent of the DV for folic acid 400 meg per serving contain as much folic acid as many daily vitamin pills.
Enriched Bread and Cereal Grain Products
These include breads buns rolls cornmeal corn grits flour macaroni noodles and rice.
Whole Grain Breads and Wheat Germ.
These include breads bagels and muffins made with whole wheat rye oat bran or wheat germ Also wheat germ by itself is a good source of folic acid.
Citrus and Other Fruits and Their Juices
These include oranges orange juice pineapple juice avocados honeydew melons and mangos.
Green Leafy and Other Vegetables
These include asparagus beets broccoli Brussels sprouts bok choy collard mustard turnip greens cauliflower corn endive green peas parsnips romaine lettuce and spinach.
Cooked Dry Beans Peas or Lentils
These include baked beans lima beans black beans black eyed peas chickpeas garbanzo beans kidney beans pinto beans split peas and roasted soybeans.
Cooked Liver and Giblets
These include liver from beef pork and poultry as well as chicken giblets.
Nuts and Seeds
These include almonds cashews mixed nuts peanuts Spanish peanuts walnuts pumpkin seeds and sunflower seeds.
Other Foods
These include a slice of cheese pizza a burrito with beans an enchilada with beans and cheese and chili.
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