CalorieKing.com Staff
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RDA: 200 mcg (Pregnancy - 400 mcg, Lactation - 300 mcg)
Roles of folate in the body:
Deficiency: Anemia is an early sign of folate deficiency. Deficiency is more common in pregnant women, the elderly and alcoholics.
Deficiency in pregnant women increases the risk of Spina Bifida (spinal cord does not form properly) in the growing fetus. The risk is reduced by taking a low dose supplement (400 mcg) before and during early months of pregnancy (since defect occurs by sixth week of pregnancy).
Deficiency also increases risk of cervical cancer.
Good food sources of folate: Fresh leafy, green vegetables are the best sources of folate.
| Food source | Folate |
|---|---|
|
Chicken livers, fried, 3.5 oz Dried Baker’s Yeast, 1 Tbsp Liver, fried, 3.5 oz Avocado, 1/2 medium Broccoli, 3.5 oz Fresh orange juice, 1 cup Spinach, 3 leaves, cooked, 2.1 oz Brussels sprouts, 2.5 oz Green peas, 2.1 oz Wheatgerm, 2 Tbsp Cabbage, raw, 1.8 oz Wholegrain bread, 4 slices Orange, 1 medium Wheat Bran, 2 Tbsp Bran cereals, 1 oz Almonds, 2.1 oz Lentils/chick peas, cooked, 2.1 oz |
500 mcg 400 mcg 240 mcg 110 mcg 100 mcg 90 mcg 85 mcg 60 mcg 60 mcg 50 mcg 45 mcg 40 mcg 40 mcg 30 mcg 30 mcg 30 mcg 25 mcg |
Last updated: December 8th, 2004
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