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You can prevent or reverse folic acid deficiency anemia by eating a diet that includes foods high in folic acid, including citrus fruits, leafy green vegetables, and fortified cereals. The United States government sets dietary guidelines to recommend nutrition levels for healthy people.
| Category | Age | Amount of folic acid (folate) |
|---|---|---|
|
Babies |
0 to 6 months |
65 micrograms (mcg) |
|
7 to 12 months |
80 mcg |
|
|
Children |
1 to 3 years |
150 mcg |
|
4 to 8 years |
200 mcg |
|
|
Males |
9 to 13 years |
300 mcg |
|
Over 13 years |
400 mcg |
|
|
Females |
9 to 13 years |
300 mcg |
|
Over 13 years |
400 mcg |
|
|
Pregnancy |
All ages |
600 mcg |
|
Nursing (lactation) |
All ages |
500 mcg |
| Food | Serving size | Amount of folic acid (folate) |
|---|---|---|
|
Asparagus, fresh |
½ cup |
100 micrograms (mcg) |
|
Broccoli, cooked |
½ cup |
50 mcg |
|
Green peas, boiled |
½ cup |
50 mcg |
|
Liver |
3 oz |
100 mcg |
|
Most fortified breakfast cereals |
1 cup |
100 mcg |
|
Oranges |
1 small |
40 mcg |
|
Orange juice |
1 cup |
100 mcg |
|
Spinach, fresh |
1 cup |
100 mcg |
|
Wheat germ |
¼ cup |
100 mcg |
Note: Cooking vegetables often makes the vegetable smaller. A cup of cooked vegetable weighs more than a cup of raw vegetable, so the amount of folic acid in each will be different.
Other folic acid food facts
- Many breakfast cereals and breads are fortified with folic acid. Read labels for the folic acid amount.
- Eat vegetables raw or lightly steamed. Cooking may destroy some of the folic acid found in food.
- Drinking orange juice or other juice high in vitamin C increases the amount of folic acid that your body absorbs from food.
- Vitamin supplements often contain folic acid.
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