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Benefits of Folate

Folate is a member of the B vitamins and is also used synonymously with folic acid. Folate is needed to make genetic material such as DNA, and which is why it’s a very important nutrient to take priority as well as during pregnancy. Folate also helps with the proper division of cells. Folic acid is a synthetic type of folate added to supplements. If your supplement states folate then it’s using the natural form of the nutrient.

A deficiency of folate can cause fatigue and lethargy as well as headaches and feel unwell. In some developed countries, this nutrient is often added to common foods such as rice and cereal. If you are consuming these commercial products you should not be deficient. However, women who are planning on getting pregnant should increase their intake of foods rich in folate or take a supplement.

Food sources of Folate

Food NameFood TypeServing
Size
% DV (daily value)
LentilsPlant1 cup90
Pinto BeansPlant1 cup74
Garbanzo BeansPlant1 cup71
AsparagusPlant1 cup67
SpinachPlant1 cup66
Black BeansPlant1 cup64
Navy BeansPlant1 cup64
Kidney BeansPlant1 cup58
Turnip GreensPlant1 cup42
BroccoliPlant1 cup42
Lima BeansPlant1 cup39
BeetsPlant1 cup34
Romaine LettucePlant2 cups32
Dried PeasPlant1 cup32
AvocadoPlant1 cup30
PapayaPlant1 medium26
Brussels SproutsPlant1 cup23
Green PeasPlant1 cup22
PeanutsPlant1/4 cup22
Sunflower SeedsPlant1/4 cup20
QuinoaPlant0.75 cup19
Bok ChoyPlant1 cup17
CauliflowerPlant1 cup14
ParsleyPlant1/2 cup12
Bell PeppersPlant1 cup11
Green BeansPlant1 cup10
Winter SquashPlant1 cup10
OrangesPlant1 medium10
CeleryPlant1 cup9
CabbagePlant1 cup9
Summer SquashPlant1 cup9
StrawberriesPlant1 cup9
CantaloupePlant1 cup8
OnionsPlant1 cup8
Collard GreensPlant1 cup8
TomatoesPlant1 cup7
PineapplePlant1 cup7
LeeksPlant1 cup6
FennelPlant1 cup6
RaspberriesPlant1 cup6
CarrotsPlant1 cup6
Beet GreensPlant1 cup5
Mushrooms, CriminiPlant1 cup5
KiwifruitPlant1 whole4
KalePlant1 cup4
Swiss ChardPlant1 cup4
Mushrooms, ShiitakePlant1/2 cup4
BasilPlant1/2 cup4
EggplantPlant1 cup3
Mustard GreensPlant1 cup3
Lemons and LimesPlant1/4 cup3

Supplemental sources of Folate

Food sources of Folate

Nutrient Trivia: This nutrient is very important for pregnant women. What is it? #eathealthy #healthy

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Nutrient Trivia: This nutrient is very important for pregnant women. What is it? #eathealthy #healthy