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Heath Food Info

Folic Acid

Folic Acid contents of selected foods in Microgram (ug) per 31/2 oz (100g)
           
  The RDA recommend 200 ug for males 180 ug for female.

Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.

Yeast, brewers 2,022 Lentils 105 Whole Wheat flour 38
Black-eyed peas 440 Walnuts 77 Oatmeal 33
Rice germ 430 Spinach, fresh 75 Cabbage 32
Soy Flour 425 Kale 70 Dried figs 32
Wheat germ 305 Fiber nuts 65 Avocado 30
Liver, beef 295 Beet & mustard greens 60 Green beans 28
Soy beans 225 Peanuts, roasted 56 Corn 28
Wheat bran 195 Peanut butter 56 Coconut, fresh 28
Kidney beans 180 Broccoli 53 Pecans 27
Mung beans 145 Barley 50 Mushrooms 25
Lima beans 130 Split peas 50 Dates 25
Navy beans 125 Brussels sprouts 49 Blackberries 14
Asparagus 110 Almonds 45 Orange 5