 |
By (user no longer on site)
over a year ago
|
Try Wikipedia (note there are links that are in the passage I found, apologies if its not allowed)
Certain foods are very high in folate:
Leafy vegetables such as spinach, asparagus, turnip greens, lettuce and some Asian vegetables
Legumes such as dried or fresh beans, peas and lentils
Egg yolk
Baker's yeast
Fortified grain products (pasta, cereal, bread); some breakfast cereals (ready-to-eat and others) are fortified with folate
Sunflower seeds
Liver and liver products contain high amounts of folate
Kidneys
Moderate amounts:
Certain fruits (orange juice, canned pineapple juice, cantaloupe, honeydew melon, grapefruit juice, banana, raspberry, grapefruit and strawberry) and vegetables (beets, corn, tomato juice, vegetable juice, broccoli, brussels sprouts, romaine lettuce and bok choy), and beer
A table of selected food sources of folate and folic acid can be found at the USDA National Nutrient Database for Standard Reference.
Folic acid is added to grain products in many countries, and, in these countries, fortified products make up a significant source of the population's folic acid intake. Because of the difference in bioavailability between supplemented folic acid and the different forms of folate found in food, the dietary folate equivalent (DFE) system was established. 1 DFE is defined as 1 µg of dietary folate, or 0.6 µg of folic acid supplement. This is reduced to 0.5 µg of folic acid if the supplement is taken on an empty stomach.[78]
Folate naturally found in food is susceptible to high heat and ultraviolet light, and is soluble in water. It is heat-labile in acidic environments and may also be subject to oxidation.
Some meal replacement products do not meet the folate requirements as specified by the RDAs.
?Folate (B9) can also be proceesed from the pro-vitamin Pteroylmonoglutamic acid? (Vitamin B10).
Hope this helps  |
