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Through careful planning every day, one could get the daily recommended dosage of folic acids through foods. But to be certain that one gets enough folic acid daily, the Arkansas Folic Acid Coalition recommends that women of child-bearing age take a vitamin containing 400 micrograms of folic acid daily.
High amounts of folates are found in a variety of foods. Folates can be easily destroyed during preparation, cooking, and storage. Vegetables are best eaten raw or lightly steamed. If you do boil them, use a minimum of water and reserve the cooking liquid for stock or sauces. Canning and prolonged storage of foods may also result in a loss of folate. Store vegetables in the refrigerator.
Good sources of folates include:
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Fruits and Juices |
Vegetables |
Beans and Legume
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Cereals and Grains |
Meats
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The following list tells how much folate or folic acid is contained
in some foods. 3.5 oz. chicken liver - 770 micrograms 1 cup uncooked spinach - 109 mcg. 3.5 oz braised beef liver - 217 mcg. 1 cup uncooked spinach - 109 mcg. 1/2 cup cooked lentils - 180 mcg. 1 medium orange - 45 mcg. 1 cup cooked broccoli - 107 mcg. 1 cup sweet potato - 46 mcg. 1 cup orange juice from concentrate - 109 mcg. 1 cup sweet potato - 46 mcg. 1 oz. peanuts - 30 mcg. Slice of bread (fortified) - 40 mcg. 1/2 to 1-1/2 cups fortified breakfast cereals - 100 to 400 mcgs. 1 cup strawberries - 26 mcg.
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Arkansas Folic Acid
Coalition
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Arkansas Center for
Birth Defects Research and Prevention
1120 Marshall Street, Mail Slot 512-40
Little Rock, AR 72202
(501) 364-5001--telephone
1-877-662-4567--toll-free
(501) 364-5107---fax