Folate Food Sources
Folate Food Sources
Fortunately, toxicity does not appear to be an issue concerning dietary folate, but poor dietary choices can lead to a state of deficiency. This condition is easily avoidable, too because folate is found naturally in many foods. Foods that have been fortified with folate in the form of folic acid will supply additional folate. The use of non-food source of folic acid (dietary supplements) should not be necessary unless you already have a folate deficiency, are pregnant or lactating or are likely to become pregnant, or belong to one of the other at-risk groups we have listed. Even then, folic acid supplementation should be undertaken under the advice and close supervision of a doctor and, if necessary, with additional supplementation of vitamin B12.
As with essential nutrients, the best way to assure consuming an adequate amount of folate is with a varied diet. Nutritionists recommend a daily diet that is sufficiently high in protein (which is needed for proper metabolism of folate), but also plentiful in fresh fruits and vegetables (served raw whenever possible) and whole grains. The latter are the types of foods that are good sources of dietary folate, which meat, except organ meats, is not.
The best dietary food sources of folate are calves liver, fresh leafy vegetables, and legumes such as dried beans. Other foods that good natural sources of folate include artichokes, avocados, bananas, bean sprouts, berries, Brewer’s yeast, berries, cantaloupe, citrus fruits , corn, kale, mushrooms, parsnips, soybeans, sweet potatoes, wheat germ, and whole grains.
Fortified foods vary of folic acid per serving. For example, enriched white bread provides only 25 ug per slice while a cup of fortified oatmeal provides 100 ug or 25% of the DV of 400 ug.
Many of the foods that are rich in folate are also rich in the other B-vitamins (like B1, B2, and niacin). Therefore, by incorporating plenty of folate-containing food into your diet regularly, you will also be giving your body the other B-complex vitamins it needs for optimal health. Also, if you are a vegetarian or are cutting down on the quantity of animal proteins in your diet for other reasons, you should make legumes a regular part of your diet. Also to being excellent sources of dietary folate, they are packed with protein.