Foods high in folate chemical composition: the name folate describes folic acid as well as its salts (folates). Some researchers include these substances, which possesses the same physiological properties, under the term folacin.
Sources: One of the top Foods high in folate is legumes, which are a significant source. It is followed by green leafy vegetables (spinach, lettuce) and nuts. Milk, fish, and meat are low in folates.
Units of measurement: micrograms (millionths of a gram), represented by the symbol µg (1 mg = 1000 µg).
Folate function: Folates are essential for the synthesis of DNA and RNA, which make up the biochemical base of life. Folates are also involved in the production of hemoglobin and many other physiological processes.
What is folate deficiency?: People deficient in this acid experience folate deficiency anemia. This particular condition is also called megaloblastic or macrocytic anemia (few, very large red blood cells); glossitis (inflammation of the tongue); mental deterioration; congenital malformations of the fetal nervous system.
Folic acid benefits: In these cases, it is recommended that folates intake be double the RDA or about 400 µg:
- Growth periods: infancy and adolescence.
- When taking oral contraceptives (these may interfere with the absorption of folates).
- Folic acid for pregnancy (to avoid fetal malformations).
- Persons at high risk of cardiac disease (to lower the heart attack risk).
- Anemia in general, and macrocytic anemia in particular.
- Intestinal parasitosis.
- Regular alcohol consumption, which blocks the absorption and assimilation of folates; intake of certain medications, such as anti-epileptics and chemotherapeutic drugs used to combat cancer, which counteracts folates.
Loss during the processing of foods: Folates are relatively unstable and are easily destroyed by heat and light.
- Cooking and canning: 50% to 95% of folates are lost.
- Storage: Vegetables lose 50% to 70% of their folates at room temperature. When refrigerated, however, folates are little affected.
Folate Supplements
Foods High in Folate
| Food | Quantity |
|---|---|
| Strawberry | 17.7 µg |
| Orange | 30.3 µg |
| Feijoa | 38.0 µg |
| Whole-grain bread | 50.0 µg |
| Peas | 65.0 µg |
| Walnut | 66.0 µg |
| Artichoke | 68.0 µg |
| Okra | 87.8 µg |
| Red beet | 109 µg |
| Asparagus | 128 µg |
| Lettuce | 136 µg |
| Endive | 142 µg |
| Kelp | 180 µg |
| Spinach | 194 µg |
| Wheat germ | 281 µg |
| Lentil | 433 µg |
| Chickpeas | 557 µg |
| Adzuki | 622 µg |
| Mung bean | 625 µg |
| Pork sausage | 4.00 µg |
| Baked chicken | 5.00 µg |
| Nonfat milk | 5.20 µg |
| Grouper | 8.80 µg |
| Natural yogurt | 11.2 µg |
| Lean beef | 13.0 µg |
| Cottage cheese, 2% fat | 13.1 µg |
| Lean lamb | 23.0 µg |
| Hamburger | 28.0 µg |
| Fresh egg | 47.0 µg |
| Camembert cheese | 62.2 µg |
| per each 100 g of raw edible portion | % Daily value (based on a 2000 calorie diet) provided by 100 g of this food |
REFERENCES
George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 394. Print. [foods high in folate]
