Folate is the naturally occurring water soluble vitamin found in food. Folic acid is the name for synthetic form of folate that is found in supplements and added to “fortified” foods. I always Reccommend food sources over synthetic supplements except for maybe in emergency medicine situations.

Folate is one of the B Vitamins which helps release energy from food. It is also very important in preventing neural tube defects in the first trimester of pregnancy. The Recommended Daily Value for Folate is 400mcg.

So here is a table of some great food sources of folate. Remember you can double, triple, quadruple… the amount of folate you eat by increasing the serving size. The “amount” column just show some standard serving sizes. Some foods like parsley show the folate in 1/2 cup which is probably a little more than you would normally sprinkle on top of your pasta sauce so please feel free to use the parsley generously!

Food Sources of Folate

Food
Beef Liver
Lentils
Pinto beans
Kidney beans
Black Eyed Peas
Spinach
Great Northern Beans
Lettuce, Romaine
Chickpeas
Asparagus
Lentil Sprouts
Baked Beans (vegetarian)
Spinach
Green Peas
Broccoli
Broccoli
Parsley
Turnip Greens
Orange
Bananna
Amount
3 oz braised
1/2 cup boiled
1/2 cup boiled
1/2 cup boiled
1/2 cup boiled
1/2 cup cooked
1/2 cup boiled
1 cup raw
1/2 cup boiled
4 spears cooked
1 cup raw
1 cup canned
1 cup raw
1/2 cup frozen, boiled
1/2 cup chopped cooked
2 spears raw (5 inch each)
1/2 cup raw, chopped
1/2 cup cooked
1 small
1 medium
mcg Folate
185
180
150
132
105
100
90
80
86
85
77
60
60
50
50
45
40
40
30
30
% Daily Value
45
45
37
32
25
25
20
20
21
20
19
15
15
15
15
12
12
8
8
6

Sources
https://ndb.nal.usda.gov/ndb/ Great site for Nutrition Facts from the USDA website

nutritiondata.self.com Great site for Nutrition Facts & an inflammatory rating for each food individually


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