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Folate Rich Foods

This article provides information on folate rich foods. Folic acid or folate is required for various important functions of the body such as DNA replication, protein synthesis, blood formation, etc. One can furnish the body with adequate amounts of folic acid by consuming folate rich foods.
NutriNeat Staff
We're all aware of the highly essential vitamin B complex of the vitamin group. One important vitamin from the vitamin B complex is the folate vitamin or folic acid. Folic acid is highly essential to the body, because along with vitamin C and vitamin B12 it helps the body to produce, use and breakdown new proteins. It is also used by the body for red blood cell (RBC) production, white blood cell (WBC) production and DNA replication. But, what are folate rich foods? They are foods containing high levels of folate. By consuming these foods, we can provide the necessary folate amounts to our body.
Folate Benefits
Folate is an essential vitamin for our body, due to the several roles it plays in maintaining proper health. Let's have a look at them.
Improves Fertility
According to the national Survey of Family Growth, CDC, every year about 7 million American women, between the age group of 15-44, are facing infertility problems. Infertility is often caused by lack of proper vitamins in the body. Folate plays a role in spermatogenesis and oocyte maturation, implantation and even placentation. Thus, folate not only improves fertility in women, but also in men.
Prevents Anemia
Red blood cells are made up of two main components: the heme part and the protein part. Folate is responsible for nucleic acid synthesis and formation of heme, which is the iron-carrying component in red blood cells. Deficiency of folic acid conduces to impaired maturation of red blood cells, thereby leading to folic-acid-deficiency: anemia. Thus, iron and folate-rich foods should be consumed to keep anemia at bay.
Folate Rich Foods for Pregnancy
Folate plays an important role in the proper development of the neural tubes in the fetus, which is formed soon after conception. This neural tube later on forms the baby's spinal cord and brain. Thus, women are asked to consume folate supplements right from the time they plan to have a baby. Women with adequate amounts of folate in their body, reduce the risks of giving birth to babies with neural tube defects. It, thus reduces the risk of occurrence of birth defects like spina bifida. A dosage of 400 mcg per day is recommended for women of childbearing age. Liver is an excellent source of folate, however, it is not recommended for pregnant women due to its high vitamin A content.
Mental Health
With senility, one's memory also begins to blur. Scientists say that folate plays an important role in retaining memory. Moreover, they have also found a link between mood swings and folic acid levels. Folic acid is observed to regulate human temperament and low levels are seen to conduce to depression. Thus, folic acid is used to treat people with mental disorders.
Folate Rich Foods List
Food Item Folate Amount
Fresh Spinach (1 cup) 262 mcg
75 g Cooked Liver/ Chicken 420 mcg
Cooked Brussels Sprouts (1 cup) 94 mcg
Fresh Asparagus (1 cup) 262 mcg
Canned Garbanzo beans (½ cup) 80 mcg
Boiled Beet (1 cup) 136 mcg
Fresh Papaya (1 cup) 115 mcg
Fresh Avocado (1 cup) 90 mcg
Fresh Strawberries (1 cup) 90 mcg
Fresh Cantaloupe (1 cup) 27 mcg
Fresh Oranges (1 cup) 39 mcg
Canned Tomato Juice (6 ounces) 35 mcg
Shredded, Romaine Lettuce (½ cup) 40 mcg
Cooked Collard greens (½ cup) 88 mcg
Tofu (¾ cup) 53 mcg
Cooked Broccoli (1 cup) 50 mcg
Cooked Rice (½ cup) 50 mcg
Whole Milk (1 cup) 10 mcg
Cooked Oatmeal (½ cup) 10 mcg
100 grams salmon 10 mcg
Cottage Cheese (½ cup) 25 mcg
Pasta, enriched (½ cup) 92 mcg
Hazel nuts (½ cup) 58 mcg

These foods should be consumed on a regular basis and should be a part of the daily diet. Since cooking destroys most of the vitamin content, it is better to consume fresh fruits and vegetables, high in folate to tap most of the folate in these food items. Maintaining a healthy diet will help you have a healthy body, thereby reducing the risk of various ailments.