Folic acid is one of the B vitamins that the body needs to stay healthy and strong. Pteroyl glutamate is a synthetic form of this vitamin and is often added to certain foods, which are called “fortified foods”. Why does the body need folic acid? Folic acid contributes to healthy fetal growth, especially if the mother takes it before conception. Folic acid prevents neural tube defects and other birth defects such as spina bifida, cleft lip and palate, and heart defects in the fetus. Neural tube defects mean that the brain and spinal cord of a growing fetus are not developing properly. Folic acid is beneficial for every member of the family. It helps the body make normal blood. How much folic acid does the body need? Doctors recommend that adults need 400 micrograms of folic acid per day and women during pregnancy need 600 micrograms per day. Women of childbearing age should consider daily intake of folic acid supplements to ensure they are getting enough folic acid. What foods are folic acid found in? Natural folic acid is found in leafy green vegetables and citrus fruits. A medium-sized orange contains roughly 65 micrograms of folic acid, beef liver, raw broccoli, tomatoes, string beans and black beans, and red apples. Some countries around the world allow food manufacturers to add folic acid to certain products. These products include cereals, breakfast bars, vegetable sauces, sourdough yeast and some brands of milk and juice. How can I increase my folic acid intake through folic acid-fortified foods? 1. Eat folic acid-fortified cereal several times a week. 30-50 grams (one bowl) of cereal contains 75 micrograms of folic acid. 2. Eat folic acid fortified bread. 3 slices of bread contain 120 mcg of folic acid. 3. eat vegetable sauce or sour yeast. 5 grams (a thick layer) contains 100 micrograms of folic acid. 4. Folic acid fortified milk. 200ml (one cup) contains 100 micrograms of folic acid. 5. Folic acid fortified juice. 200 ml (one cup) contains 75 micrograms of folic acid. Oral intake of various nutritional supplements containing folic acid.