Food high in folic acid is important as humans need folate for a number of bodily functions. Folic acid allows for the synthesis of DNA, repairing of DNA and a series of other processes. It aids in rapid cell division and growth, as well as the decrease in risk of cancer.
Folic acid is a key part of any healthy diet. I think you should say: People who avoid having food high in folic acid often end up suffering from folic deficiency, something that may take up to four months to start -- because the body typically stores a certain amount of folate to begin with. Some of the problems that deficiencies of folic acid and not having food high in folic acid cause include neutral tube defects, diarrhea, macrocytic anemia with weakness or shortness of breath, pregnancy complications, mental confusion, forgetfulness or other cognitive declines, mental depression, sore or swollen tongue, peptic or mouth ulcers, headaches, heart palpitations, irritability, and behavioral disorders.
As per WheatFoods.org, here is a list of food high in folic acid:
Food/// Folic Acid μg/Serving///
Dietary Folate Equivalents*(DFE)
Ready-to-eat breakfast cereal 100 – 400/serving; read labels
Enriched wheat tortilla 98 / one 8” tortilla
Whole wheat tortilla 24 / one 8” tortilla
Enriched white bread 39 / slice
Enriched pasta, cooked 92 / half cup
Whole wheat bread 14 / slice
Whole wheat pasta 23 / half cup
Lentils, cooked 180 / cup
Black-eyed peas, dried, cooked 105 / half cup
Pinto beans or chickpeas, cooked 140 – 145 / half cup
Sunflower seeds, dry-roasted 152 / half cup
Okra, cooked 37 / half cup
Orange juice 60-100 / cup
Spinach, raw 58 / cup
Asparagus 110 / 5 spears
Collards, frozen 88 / half cup
Grapefruit/pineapple juice 23 / cup
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