People usually assume that folate and folic acid are the same. The truth is that they have different metabolic functions. Folate is a kind of Vitamin B9 and is usually seen in various plants and animals. Folic acid is a synthetic form of the vitamin. It is found in fortified foods and supplements. Excess folic acid in the body is easily regulated and released in the form of urine. These foods high in folic acid should be a part of our daily diet.
Beans are a good source of folic acid and are easy to find. All types of beans are in fact rich in folic acid and are good for pregnant women. They help support the development of the baby. Just a half cup of cooked beans will give you 174 mcg or equivalent to 75% of your daily needs. It is rich in calories though, reaching up to 388. However, these are good calories. The best part is that you can easily mix beans with any dish for a delicious meal.