Don’t I get enough folic acid (folate) from food?

It’s hard to get the amount of folic acid you need from food alone. The best way to get enough folic acid is:

• Take a multivitamin that contains 0.4 mg (400 mcg) of folic acid in it every day

     AND

• Include foods in your daily meals and snacks that naturally contain folate or that are fortified with folic acid

Examples:

• ready-to-eat cereals
• enriched breads and pasta
• dark green vegetables (e.g. peas, spinach, Brussels sprouts and broccoli)
• citrus fruits like oranges
• beans and lentils