Folate
and folic acid are the same thing, according to the National Women's Health
Information Center. Folic acid is a manmade supplement, while folate occurs
naturally in some foods. Folate is part of the B vitamin complex, and is a
particularly important part of the diet for pregnant women.
The website
BabyCenter reports that folate can help prevent serious birth defects of the
neural tube, which forms very early in pregnancy. Other people can also benefit
from increased levels of folate in their diets, including those who suffer from
type 2 diabetes, lupus and inflammatory bowel disease.
Citrus Fruits
Oranges
offer 31.5 mcg of folate per 1-cup serving, according to the USDA National
Nutrition Database for Standard Reference. The U.S. Office of Dietary
Supplements indicates that one small orange offers 8 percent of your daily
value. Grapefruit supplies 21.0 mcg folate in a 1-cup serving.
Other Fruits
One
large banana will give you 27.0 mcg of folate, according to the National
Nutrition Database. Peaches contain folate, too, but in much lesser quantity:
7.0 mcg in one large fruit.
Peas and Beans
Peas
are one of the best vegetable sources for folate. The National Nutrition
Database reports that a 1-cup serving provides 94.0 mcg of folate. The Ohio
State University Fact Sheet for folate indicates that a 1/2-cup serving of
lentils is even better: 180.0 mcg, or 45 percent of your daily value.
Salad Vegetables
Opt
for romaine for your salads instead of iceberg lettuce. Both contain folate,
but romaine has 64.0 mcg per 1-cup serving, according to the National Nutrition
Database. Cucumbers also contain folate: 4.0 mcg for a 1/2-cup serving,
unpeeled.
Other Vegetables
Spinach,
asparagus and broccoli are all excellent sources of folate. According to the
Office of Dietay Supplements, spinach provides 60.0 mcg and 15 percent of your
daily value per 1-cup serving. Four asparagus spears, cooked, have 85.0 mcg and
will meet 20 percent of your daily requirement. Broccoli supplies 45.0 mcg for
10 percent of your daily value for two raw spears.
References
- BabyCenter: Folic Acid in Your Pregnancy Diet
- WomensHealth.gov: Folic Acid--Frequently Asked Questions
- USDA National Nutrition Database for Standard Reference
- Office of Dietary Supplements: Dietary Supplement Fact Sheet--Folate
- Ohio State University Extension Fact Sheet: Folate (Folacin, Folic Acid)
No comments:
Post a Comment