Folic acid, also known as folate, is a water-soluble B vitamin. Folic acid is necessary for proper cell growth and development of the embryo. When taken one month before conception and throughout the first trimester it has been proven to reduce the risk for an neural tube defect-affected pregnancy by 50 to 70 percent. Two-thirds of women in the United States are not getting enough of this important vitamin. (CDC, March 2002)

The U.S. Public Health Service recommends that all women of childbearing age get 400 micrograms (or 0.4 mg) of folic acid every day. Though it is recommended that women consume no more than 1,000 micrograms of synthetic folic acid a day, even in very high amounts folic acid is non-toxic.

There is some research suggesting that folates may reduce the incidence of recurrent miscarriage, preterm delivery and low birth weight as well. Folic acid may also play a role in protecting against other birth defects, as well as some forms of cancer and heart disease.

Folates are present in a variety of foods and occur in especially high levels in liver, fortified or whole-grain breads and cereals, dried peas and beans, leafy vegetables, fruit and yeast.

Folate-rich foods

• Fruits,
• Dark-green leafy vegetables (e.g. spinach and turnip greens),
• Dried beans and peas
• Folic acid-fortified grain products and breakfast cereals
  
  Folate can be lost from foods during preparation, cooking, or storage. To retain folic acid in foods:
  
  
• Serve fruits and vegetables raw whenever possible.
• Steam, boil, or simmer vegetables in a minimal amount of water.
• Store vegetables in the refrigerator.

The following list of cereals have recently been fortified with 100 percent of the Daily Value of folic acid.

General Mills Harmony
General Mills Multi-Grain Cheerios
General Mills Multi-Grain Cheerios Plus
General Mills Total Brown Sugar and Oat
General Mills Total Corn Flakes
General Mills Total Raisin Bran
General Mills Total Whole Grain
Kelloggs All-Bran Original
Kelloggs All-Bran with Extra Fiber
Kelloggs All-Bran Bran Buds
Kelloggs Complete Oat Bran Flakes
Kelloggs CompleteWheat Bran Flakes
Kelloggs Crispix
Kelloggs Healthy Choice Almond Crunch with Raisins
Kelloggs Healthy Choice Low-Fat Granola with Raisins
Kelloggs Healthy Choice Low-Fat Granola without Raisins
Kelloggs Healthy Choice Mueslix
Kelloggs Healthy Choice Toasted Brown Sugar Squares
Kelloggs Just Right Fruit and Nut
Kelloggs Product 19
Kelloggs Smart Start
Kelloggs Special K
Kelloggs Special K Plus
Nature's Path Organic Optimum Power Breakfast Cereal
Quaker Oats Apple Zaps (Bagged)
Quaker Oats Cap'n Crunch Red box
Quaker Oats Cap'n Crunch with Crunch berries
Quaker Oats Cap'n Crunch's Oops! All Berries
Quaker Oats Cap'n Crunch's Peanut Butter Crunch
Quaker Oats Cinnamon Crunch
Quaker Oats Cocoa Blasts (Bagged)
Quaker Oats Crispy Corn Puffs (Bagged)
Quaker Oats Crunchy Corn Bran
Quaker Oats Frosted Toasted Oats (Bagged)
Quaker Oats Fruitangy Ohs (Bagged)
Quaker Oats Fruity Ocean Adventure (Bagged)
Quaker Oats Honey Dipps (Bagged)
Quaker Oats Honey Graham OH!s
Quaker Oats Honey Grahams (Bagged)
Quaker Oats Honey Nut Oats (Bagged)
Quaker Oats King Vitamin
Quaker Oats Life Cereal / Cinnamon Life
Quaker Oats Marshmallow Safari (Bagged)
Quaker Oats Oat Bran RTE
Quaker Oats Oatmeal Squares - Regular flavor and Cinnamon
Quaker Oats Quisp
Quaker Oats Sun Country Oatswith Iron
Quaker Oats Sweet Crunch
Quaker Oats Toasted Oatmeal - Regular flavor and Honey Nut
Quaker Oats Toasted Oats (Bagged)

These cereals are high in folic acid, but please check the nutritional information on the label to ensure that your other nutritional needs are met.

Source: Centers for Disease Control and Prevention, National Center on Birth Defects and Developmental Disabilities