What are different meals with a high folate content?
Folate is b-vitamine, which naturally occurs in leaf green vegetables, beans, peas and fruit. Some other meals such as bread and cereal are commonly fortified in synthetic form of folate, folic acid. Foods with high folate content are necessary for the production of new cells, prevention of anemia and fetal development during pregnancy.
American food and drug administration recommends an average adult killing of 400 micrograms of folate a day. Pregnant women need 600 micrograms to allow the fetus to evolve properly and avoid spine defects. Children need less folate than adults, while children under 13 years of age require 300 micrograms or less, depending on age. Lack of folate can also cause anemia, digestive or behavioral disorders and weakness or palpitations of the heart.
leaf green vegetables have high folate foods. These include Collard Greens, Spinach and Greens turnip, along with mustard greens, Roman salad and parsley. Asparagus, broccoli, beets and cauliflower are likeExcellent folate sources.
One-Cup (about 240 milliliters in the volume) of portions of roast beans, green peas or divided peas can provide about 15 percent of the recommended daily intake of folate. One cup (about 240 ml) of the lens contains almost 90 percent of the recommended daily folate. Half scarf (about 120 ml) portion of Cowpeas or Great Northern Beans provides about one fifth of a daily adult folate.
The best fruit meals with a high folate content are citrus such as orange segments, orange juice or grapefruit. The PERS of one orange provides about one tenth of the recommended daily intake. A few strawberries, papayas, melon or bananas contain half of the orange folate.
fortified foods with high folate content include breakfast cereals, bread, rice and egg noodles. Breakfast cereals may contain 100 percent of the daily adult post but consumers should ZKONECHED PACKAGING FOR APPROACH SIZE. Some cereals contain only a quarter of the recommended folate. One slice of fortified white or brown bread provides about 6 percent of the daily contribution.
Although folate is commonly associated with plant food, beef or veal liver is also an excellent source of nutrients. Several other foods are also useful folate sources. Three ounces (about 85 grams) of beef liver contain almost half of the recommended adult folate. Unce (about 28 g) peanuts or 2 tablespoons (about 28 g) of the wheat program provides 10 percent of the recommended folate. One large egg contains the same folate as a slice of fortified bread.