Folic acid (C19H19N7O6), also known as pteroyl-L-glutamic acid, Vitamin M, folate, folinic acid, folacin etc., is a water soluble compound which is better known as vitamin B9 to "normal" people who live outside chemistry Labs! It is found mostly in leafy green vegetables like kale and spinach, orange juice, and enriched grains.

Several studies have shown that it is necessary for the synthesis of adenine and thymine residues, two of the four monomers that make up our DNA - the inheritable genetic polymer that "defines" us as humans! Our body needs essentially to make new cells & perform basic life functions of DNA replication & transcription. Moreover, Adenine makes up a very significant molecule for biological systems - the ATP - the Energy Currency of the cell! This emphasizes the importance of folic acid for women who are either planning pregnancy or those who are in their . They should have in their diet for proper development of the infant. Needless to say, the deficiency of folic acid may lead to infant developmental complications galore!

Various levels of folic acid have been proposed for a healthy body. According to the guidelines of RDA, the essential amount of dietary folic Acid varies with an individual's sex & also with his/her age group. Kindly refer to the table below:

Age (years)
1~3 -- 4~8 -- 9~13 -- 14+ -- During pregnancy -- late pregnancy
Men --150µg -- 200µg -- 300µg -- 400µg --
Women --150µg -- 200µg -- 300µg -- 400µg -- 600 µg 500 µg

Now, since dietary habits vary at large across the globe, it is sometimes difficult to keep up with the required amounts of folic acid in daily diet. Due to its crucial role in the metabolic & genetic functions of our bodies & fortification against several diseases, we simply can't blame our dietary habits & stay ignorant. Broadly, dietary supplements may include:
&bullEnriched breads
&bullFortified cereals,
&bullEnriched Fruits & Vegetables
&bullProtein supplements (they usually have ample vitamins too!)
&bullConvenience Foods

Sources of Folic Acid:

&bullENRICHED BREADS: All kinds of breads, rolls, muffins, tortillas, bagels, pizza rust, and waffles etc.
&bullGRAINS: Rice, pasta, bulgur, barley, millet.
&bullFORTIFIED CEREALS: These are the excellent sources of folic acid and generally provide around 25% of the daily requirements of folic acid.
&bullFRUITS: Orange juice, canned Pineapple juice, Papaya, Blackberries, Strawberries, Mustard greens, Broccoli, Corn (fresh frozen or canned), Beets, sprouts, Parsnips, Okra.
&bullVEGETABLES: Spinach, raw, Celery, Swiss chard, cooked, Cauliflower, Tomato juice, Cantaloupe, casaba or honeydew melon, Baked Green or wax beans, Italian green beans, raw Cabbage.
&bullBEANS: Cranberry beans, Lentils, Pink beans, Adzuki beans, Black beans, Great Northern beans, Navy beans/white beans, Pinto beans, , Kidney beans, Soybeans, Lima beans.
&bullPEAS: Black-eyed peas or cowpeas, Chickpeas, Pigeon peas, Split peas, Tofu, Peanuts, Peanut butter.
&bullPROTEIN FOODS: Egg, Liver oil, Yeast extract.
&bullCONVENIENCE FOODS: Instant Breakfast, Bean with bacon soup, Chili with beans, Refried beans, Pork and beans or baked beans, Spaghetti sauce, Lentil soup, Black bean soup, Bean burrito, Frozen waffle.

Folic acid tends to be lost or modified during food preparation, cooking, or storage. So, care must be taken while preparing meals. To retain folic acids:
&bullSteam, boil, or simmer vegetables in a minimal amount of water.
&bullServe fruits and vegetables raw whenever possible.
&bullStore vegetables in a cool and dry place.