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 has 0.4 mg (400 mcg) folic acid in it every day
AND
include foods in your daily meals and snacks that naturally contain folate or are fortified with folic acid
Examples of foods with folate include:
ready-to-eat cereals
enriched breads and pasta
dark green vegetables like peas, spinach, Brussels sprouts, broccoli and romaine lettuce
beans and lentils
citrus fruits like oranges