6. Tomato Juice
It is quite difficult to meet the recommended daily allowance when it comes to folic acid. To reach it, you might want to add tomato juice in it. With just 6 oz. you can get up to 36 mcg of folic acid. It is 9% of your daily needs. The only problem is that it has an acquired taste. If it does not seem right to you, try adding pepper or Tabasco sauce just to shake up its taste a bit.
7. Nuts and Seeds
You can choose from pumpkin, sesame, flax and sunflower seeds. All of them are great sources of folic acid. In fact, just ¼ cup will already give you 82 mcg of folic acid. For flax seeds in particular, you only need 2 tablespoons to have 54 mcg. Seeds also contain healthy fats and other vitamins. They also possess omega 3 fatty acids and anti-cancer elements. You can eat them raw or you may add them in your smoothies. As for peanuts, just ½ cup will give you over a hundred mcg of folic acid.
