I keep hearing about folate. How much do adults need?
Folate and folic acid, the man-made counterpart, are big news.
This "vitamin for all ages" is critical for preventing neural tube
defects, a serious form of birth defect. It is also thought to help
protect against heart disease.
Women of child-bearing age should consume 400 micrograms of folate
per day, which is the recommended amount for most adults, say nutritionists
at the USDA/ARS Children's Nutrition Research Center at Baylor College
of Medicine. During pregnancy, a woman's requirements jump
to 600 micrograms per day.
To meet your needs, eat foods naturally rich in folate and check
the Nutrition Facts on food labels. Although grain-based foods
produced in the U.S. are required to be fortified with folic acid,
imported foods are not.
Folic Acid in Foods
|
Micrograms
|
|
Ready-to-eat cereal, 1 oz
|
100-400*
|
|
Lentils, boiled, 1 c.
|
358
|
|
Black beans, cooked, 1 c
|
256
|
|
Asparagus, 6 spears
|
131
|
|
Spinach, boiled, 1/2 c.
|
131
|
|
Orange juice, 1 c.
|
109
|
|
Broccoli, 1 c.
|
52
|
|
Pasta, cooked, 1/2 cup
|
51*
|
|
Strawberries
|
27
|
|
White bread, per slice
|
24*
|
*indicates fortified food
Folate/Folic Acid
Consumer
News-- Facts and Answers
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