Foods That Are High in Folic Acid

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Foods high in folic acid can have naturally occurring folate or be enriched. Learn about folic acid in this free video by a licensed dietitian.

Part of the Video Series: Healthy Food Advice
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Video Transcript

Hi, I'm Charlotte Lawson, a registered and licensed dietitian, and I have some information on the amount of folic acid, or folate, founds in, found in the foods that we eat. Well fortunately, folic acid, which is the synthetic version of folate, is mandated by law to be included in all foods that are considered enriched. So this could be your cold breakfast cereals, that you have for, you know, your daily breakfast, or even our enriched, all purpose flours that we bake with. So a lot of times, if a bread product is made with this enriched flour, it's going to incorporate that folic acid as well. Which is excellent because typically that already can provide our almost daily need of it. Now there's also naturally occurring sources of folate. Folate's found in our beans and legumes, green leafy vegetables, a lot of citrus fruits, as well as meat products as well. Even liver, I think, is a high source of that folate. Now again, keep in mind lots of different ways to find this folic acid or folate in your diet, but if you're really nervous, especially if maybe you're a woman and you're about to conceive, or looking to conceive, folic acid has been proven to help stop a lot of birth defects, as well as remove or, excuse me, prevent some cancers. So you might at this point, want to look into a supplement to just be sure that you are receiving enough folic acid that you need. And this is actually one of the only nutrients that the synthetic form is absorbed better by our bodies, if not, than the regular and naturally occurring form. So again, keep in mind, in a lot of different products that we eat, and in definitely your enriched products as well. I'm Charlotte, and eat happy.

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