What are the best folate sources?
The best folate sources include many types of beans, leaf green vegetables and green vegetables such as broccoli and asparagus. Good animal sources of folate include beef and chicken liver, while other animal sources and dairy products provide little if any folate at all. Fruits including oranges, melon and bananas also give some folate. Folate is a naturally occurring form of folic acid, which is vitamin B. The recommended daily intake (RDI) for folate is for most adults 400 micrograms (MCG) for most adults and 500 or 600 mcg for nursing and pregnant women. One cup of black or naval beans contains about 250 mcg folate. A cup of Pinto beans can contribute closer to 300 mcg. Chickpeas, also known as Garbanzo beans, has almost as many folates as Pinto beans.
Other beans and legumes can also help meet the RDA for folate. Unce peanuts of roast peanuts of about 40 mcg folate. The lens is very high in this vitamin. One cup of lentils, with about 350 mcg of folate, isAlmost enough to meet the daily requirement of most people. Lima beans, also known as butter beans and sometimes sold as children's lima beans, contain about 250 to 300 mcg.
One of the better vegetable folate sources is asparagus, which has about 130 mcg in one cooked half cup. Spinach and Roman salad are also good sources, because small portions either contain about 50 mcg or more folate. Other green, such as the Swiss chard, kale and endive, contain folate in smaller quantities. Boil beet is almost as good as a source as fresh spinach.
generally animal and dairy products do not contain a lot of folate. Two exceptions are beef and chicken liver. A pair of beef liver can contribute about half the folate RDA, while the chicken liver provides almost 150 percent. Most grains and cereal products are also not a good source of folate. Two remarkable exceptions are corn cores and wheat wrench.
Folic acid is not found in very many ovoce. One medium orange contains about 10 percent of the RDA and frozen orange juice can have a little more. Bananas and Cantaloupe can help fulfill the RDA for folate, but each contains only about 20 mcg. Technically fruits, but often prepared as vegetables, several slices of avocado contain about 60 mcg of folate.