Folate, found in leafy greens, beans, and fruits, is essential for cell production, preventing anemia, and fetal development. The FDA recommends 400-600 micrograms per day, with green leafy vegetables, lentils, and citrus fruits being the best sources. Fortified foods like breakfast cereals and breads also contain folic acid. Beef liver, peanuts, wheat germ, and eggs are other sources.
Folate is a B vitamin found naturally in leafy green vegetables, beans, peas, and fruits. Some other foods, such as bread and cereal, are generally fortified with the synthetic form of folic acid, folic acid. Foods rich in folate are essential for producing new cells, preventing anemia, and fetal development in pregnancy.
The US Food and Drug Administration recommends that the average adult get 400 micrograms of folic acid per day. Pregnant women need 600 micrograms to allow the fetus to develop properly and prevent spinal defects. Children need less folic acid than adults, and children under 13 years of age require 300 micrograms or less, depending on age. Folate deficiency can also cause anemia, digestive or behavioral disorders, and weakness or heart palpitations.
Green leafy vegetables are foods rich in folic acid. These include collard greens, spinach, and turnips, along with mustard greens, romaine lettuce, and parsley. Asparagus, broccoli, beets, and cauliflower are also excellent sources of folic acid.
A one-cup serving (about 240 milliliters by volume) of baked beans, green peas, or split peas can provide about 15 percent of the recommended daily intake of folic acid. One cup (about 240 ml) of lentils contains nearly 90 percent of the recommended daily folic acid. A half-cup (about 120 ml) serving of cowpeas or Great Northern beans provides about one-fifth of an adult’s daily folic acid.
The best fruit foods rich in folic acid are citrus fruits, such as orange segments, orange juice, or grapefruit. One serving of an orange provides about one tenth of the recommended daily intake. One serving of strawberries, papaya, melon, or banana contains half the folic acid of an orange.
Foods high in folate fortified include breakfast cereals, breads, rice, and egg noodles. Breakfast cereal can contain 100 percent of an adult’s daily allowance, but consumers should check the packaging for the appropriate serving size. Some cereals only contain a quarter of the recommended folic acid. A slice of fortified white or brown bread provides about 6 percent of the daily allowance.
Although folate is commonly associated with plant foods, beef or veal liver is also an excellent source of the nutrient. Some other foods are also useful sources of folic acid. Three ounces (approximately 85 grams) of beef liver contains almost half of the daily recommended folate for an adult. One ounce (about 28 g) of peanuts or 2 tablespoons (about 28 g) of wheat germ provides 10 percent of the recommended folic acid. A large egg contains the same folic acid as a slice of fortified bread.
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