Experts tell us to increase the amount of folic acid we take in, since it plays a role in preventing heart disease. It is one of the B vitamins and is plentiful in foods such as green vegetables, fruits, potatoes and cereals. In fact, many cereal and grain products are now fortified with folic acid.

The following list shows you the folate content of a number of common foods, to help you increase the amount you take in. Of course, you can also take a folic acid supplement.

Food - amount	Micrograms of folate
Product 19 cereal - 1 cup		400
Total cereal - 3/4 cup		400
Brewer's yeast - 1 tablespoon		313
Lentils, cooked - 1/2 cup		179
Pinto beans or Chick peas - 1/2 cup		145
Cooked spinach - 1/2 cup		131
Beef liver - 3 oz		123
Red kidney beans - 1/2 cup		115
Orange juice (not from concentrate) - 6 oz		102
Asparagus spears - 5		100
Romaine lettuce - 1 cup		98
Beets (cooked) - 1/2 cup		66
Medium avocado - 1/2		59
Broccoli (cooked) - 1/2 cup		44
Wheat Germ - 2 tablespoons		40

Related information: Manage weight - eating well | Nutrition channel - basics

Source:  Folate-rich food buying guide. Heart & Health Reports, March 2002.