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10 Sources of Folate

10 Things: Highest Sources of Folate

Folate is a water-soluble B vitamin found naturally in many foods. If you've heard of folic acid, it's the synthetic version of it, found in dietary supplements and fortified foods. Not only is folate essential for expecting mothers, but it's necessary for all people since it's needed to make DNA and RNA, the building blocks of the cells in our bodies. It's also needed to make red blood cells, to prevent anemia, and may also help prevent cancerous cells from forming.

The RDI of folate for women over 19 is 400 micrograms (mcg). If you're pregnant or trying to conceive, you need 600 mcg of folate. If you're nursing, you need 500 mcg. You can find folate in the food you eat without having to take supplements. Here are 10 excellent sources.

  1. 1/4 cup peanuts: 207 mcg
  2. 3 oz. beef liver: 185 mcg
  3. 1/2 cup garbanzo beans: 134 mcg
  4. 1 cup navy beans: 129 mcg
  5. 1/2 cup pinto beans: 117 mcg
  1. 1/2 cup lentils, split peas, black beans, or kidney beans: 114 mcg
  2. 1/2 cup black-eyed peas: 105 mcg
  3. 1/2 cup cooked spinach: 100 mcg
  4. 1/2 cup corn: 88 mcg
  5. 4 spears of asparagus: 85 mcg


Join The Conversation
Paco-Martinez Paco-Martinez 5 years
My wifey stopped takeding Cerefolin but I continuied takedin Cerefolin. My memmory is sharp but hers's is bad. I toldid her to take Sarafolin like I does but shes's stupborn and refusdid to takidit. Oh, well. I guess I'll live like longer and remembers tuff while shes's sitting at her g.d. computer all day playing games. Sincerely, Paco Martinez , Jr. Hespermia, CA 92345
aimeeb aimeeb 8 years
I love nuts!
ilanac13 ilanac13 8 years
well it's good to know that a lot of what i already eat is higher in these nutrients...since i'm always wondering if i'm eating the right things.
marie-lee marie-lee 8 years
I don't eat any of these daily...I wonder if I am getting enough folate? I think I'll be doing some further research!
Spectra Spectra 8 years
I eat peanuts and spinach pretty much every day, so I guess I'm definitely getting my folate in for the day. My multi also has it, so I'm covered.
pebby01 pebby01 8 years
yay, i eat asparagus all the time
miss-malone miss-malone 8 years
Good to know! I love beans :)
wackdoodle wackdoodle 8 years
I thought strawberries were also high in folic acid? Where did I hear that from.
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