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Folate Protocol

EAT plenty of fresh RAW fruits and vegies and Don't worry about Folic Acid

    

Folate is one of three KEY B Vitamins that PROTECT you against Homocysteine; the other two are Vitamin B6 and Vitamin B12

   

"Unlike folate, not all of the folic acid you consume is converted into the active form of vitamin B9 — 5-MTHF — in your digestive system. Instead, it needs to be converted in your liver or other tissues. Yet, this process is slow and inefficient in some people. After taking a folic acid supplement, it takes time for your body to convert all of it to 5-MTHF. Even a small dose, such as 200–400 mcg per day, may not be completely metabolized until the next dose is taken. This problem may become worse when fortified foods are eaten along with folic acid supplements. As a result, unmetabolized folic acid is commonly detected in people's bloodstreams, even in the fasted state. This is a cause for concern, as high levels of unmetabolized folic acid have been associated with several health problems. However, one study suggests that taking folic acid along with other B vitamins, particularly vitamin B6, makes the conversion more efficient."    Folic Acid vs. Folate — What’s the Difference?   Note this discussion should convince you to EAT plenty of fresh RAW fruits and vegies and not worry about folic acid.

A study of 80,000 women for 14 years found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attacks or fatal heart disease.

“Folic acid [Folate] deficiency is the most common deficiency in the world.” Krause et al

“Patients treated with folic acid for 60 days showed a significant improvement in both memory and attention efficiency.” Fioravanti et al

“In an analysis of over 160 studies the omega 3 EFAs DHA and EPA along with ALA and folic acid emerged as significant dietary compounds to enhance learning and memory and prevent mental disorders.” Life Extension

“Folate supplementation of 800 mcg a day decreases colon cancer rates by 20 to 50%. The average intake of folate through food is only 275 to 375 mcg per day; so you need to supplement to reduce cancer risk.” Doctor Mehmet Oz

"I've seen folic acid reverse degenerative cellular damage in almost every case of cervical dysplasia and colon lesions. I typically use 5 mg with 50,000 IU of vitamin A daily. It's nice to see the mainstream finally catching up. Doctor Jay Rowen MD

"Doctor Koren said an analysis done several years ago by his research group showed that mothers of children born with cardiovascular, brain or limb malformations reported taking less folic acid in multivitamins than mothers whose children had no birth defects. We do know that adequate amounts of folic acid do promote cell division and processes that lead to normal development. Research has shown that 40 per cent of pregnant women in Ontario do not take enough folic acid to be protective. " Toronto's Hospital for Sick Children, Note this one is simple, eat lots of raw fruit and vegetables and you will get folate galore

"A number of studies suggest that folate through its effect on reducing homocysteine levels may prevent cancers of the breast, bladder, lung, lymph and colorectum." Life Extension

"Cooking and food processing destroy natural folate. Folic acid is poorly transported to the brain and central nervous system."  Life Extension, Note without daily food sourced folate you are at risk for MANY problems. Eat fresh every day at least something. Should be EVERYTHING LOL.  Here is where an apple a day came from. In the winter an apple was often the ONLY thing to be had FRESH.

"Folic acid may improve cardiovascular health and reduce the prevalence of peripheral arterial disease (PAD). Daily doses of 400 mcg of the B vitamin led to significant improvements in blood pressure and improved blood flow after 16 weeks of supplementation, according to results published in the British Journal of Surgery. Furthermore, equal doses of 5-methyltetrahydrofolate (5-MTHF), the naturally circulating form of folate, produced the same results, leading the researchers to conclude that "5-MTHF may be a safe and effective alternative to folic acid."  Swanson Vitamins

"Folate can protect against a dozen different cancers.1 Vegetables with the highest folate content are dark, leafy greens like spinach, kale and romaine lettuce. But, your body only absorbs half of the folate you consume, so taking a supplement is a very good idea. The supplement form of folate is folic acid. Most multivitamins contain folic acid. Check yours to make sure it has at least 400 mcg. You should be certain to take it if you've had cancer or are at risk.”   Doctor Al Sears,

"Beginning folic acid supplementation before becoming pregnant was also associated with a 57% reduction in the risk of low birth weight and a 60% reduction in the risk of a baby that was small for gestational age (SGA), according to findings published online in the British Journal of Nutrition. The results add credibility to recommendations of a daily dose of 400 mcg for women of childbearing age, starting before conception.  Benefits were recorded for women who started the folic acid supplements after having their pregnancy confirmed, with an association noted for a 39% reduction in the risk of low birth weight."    Folic Acid and Neonate Birth Weight

“The mice supplemented with folic acid had a higher ratio of reduced glutathione to oxidized glutathione. Reduced glutathione is your body's premier detoxifier and free radical scavenger. The researchers also found that folic acid participates in the all-important nitric oxide pathway. Nitric oxide is the chemical that dilates your arteries, keeping them healthy. And, finally, they said that folic acid helps regulate insulin and cellular stress responses.”   Doctor Robert Rowen MD

"Boiling or overcooking foods can destroy up to 90 percent of the folate."   Prevention

"People who are clinically depressed often have low folate levels in their blood."   Prevention

A U.S. National Institutes of Health-funded laboratory study suggests the B vitamin folate can promote healing in damaged rat spinal cord tissue. The investigation, led by University of Wisconsin-Madison Doctor Bermans Iskandar, an associate professor of neurosurgery, showed the nerve regeneration in the rats was triggered by a change in DNA. The researchers said the healing effects of the vitamin increased with the dosage, until regrowth of the damaged tissue reached a maximum level, after which it declined progressively with increasing doses until it reached the level seen in the absence of the vitamin.”    Folate for Spinal cord Injury, Note so for optimal results you MUST find out what this optimum amount of folate is

"Essential for the integrity of the gingival tissues, higher dietary intake of folic acid is associated with less gingival bleeding on probing.72 Similar results occurred when added to mouthwash. In patients with gum disease, folic acid-containing mouthwash significantly reduced gingival redness and gum bleeding. ... Taking the B vitamin folic acid promotes gingival health by reducing redness and bleeding in these delicate tissues.14"   Oral Health Prevents Systemic Disease   Note you can get all the folate you will need by eating RAW vegetables and fruit; a folic acid mouthwash can help if you have oral disease of any type

"A mouse study showed that high homocysteine levels led to significant leakage from blood vessels in brain areas associated with hearing, and surrounding tissues suffered severely from homocysteine-induced chemical stress.9 But when those mice were supplemented with folate for four weeks, the tissue levels of homocysteine plummeted, and the leaky blood vessels completely healed. This suggested that reducing homocysteine levels with folate could potentially reverse ongoing hearing loss. A human study confirmed the hearing-related benefits."   High Homocysteine and Hearing Loss

"Joseph Firth, Ph.D., of NICM Health Research Institute at Western Sydney University in Australia, and his colleagues analyzed 28 studies that examined blood levels of six vitamins and 10 minerals in 1,221 subjects who presented with first episode psychosis and 1,391 control subjects. They found significantly lower levels of the B vitamin folate and vitamin D in those with first episode psychosis compared to the controls. Rising levels of both vitamins were associated with decreases in symptoms. The authors remarked that there was also limited evidence for an association between first episode psychosis and reductions in vitamin C."   First Episode Psychosis and Vitamin Deficiencies

"B vitamins are critical for the production of neurotransmitters in the brain. Insufficiency is associated with cognitive decline. Folate has a number of mechanisms by which it can enhance cognitive performance. These include lowering inflammation and reducing homocysteine. Elevated homocysteine and chronic inflammation are linked to degenerative brain disorders. Perhaps the most far-reaching implication of folate in the brain is its ability to modify gene expression. This means that folate plays a role in turning a gene “on” or “off.” Without enough folate, genes involved in the production of beta-amyloid are “turned on.” Studies show that adding folate to brain cell cultures can silence—or “turn off”— genes that produce toxic beta-amyloid proteins. The takeaway from these studies is that folic acid performs a host of functions that support youthful brain cell structure and function."   Role of Folate in Healthy Human Brain Function

"This new study has demonstrated that even low-dose folic acid supplementation produces changes in gene function and in biochemistry that benefit the aging brain. The favorable change in gene expression results in reduced production of toxic (beta-amyloid) proteins implicated in dementia. Additionally, folate lowers the high homocysteine levels that often accompany brain aging and dementia. As a result, folic acid supplementation helps preserve cognitive function in adults with mild cognitive impairment. Slowing the progress of mild cognitive impairment could delay the onset of dementia like Alzheimer’s and Parkinson’s diseases. There is no reason for people to be deficient in folic acid as it is a remarkable low-cost nutrient."   Role of Folate in Healthy Human Brain Function

"Consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast. If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase."   15 Healthy Foods High in B Vitamins

     

Folate is Essential for Growth

"Folate is an essential ingredient when cells are dividing rapidly. Without it newly formed cells may have defects that can lead to birth defects and cancer."   Prevention

"Many years ago, an emaciated, teenage girl was made to come to see me by her worried parents because of her revulsion against food. She admitted that she hardly ate anything, but explained that she felt that she was fat: a typical case of anorexia nervosa. I tried to persuade her to eat right. She adamantly refused. So I made a deal with her. I pointed out that by not eating she was making herself malnourished with respect to vitamins. The deal was that I would not pester her to eat if she would take vitamin pills, specifically vitamin C and B-complex vitamins. She agreed. Two weeks later she and her parents returned to tell me that she had developed a strong appetite. After another month, her emaciation was clearly disappearing. She never became anorexic again."   Doctor Erik Paterson, MD  Note this shows the breadth and power of the B Vitamins

Since many older people do not eat fresh we may have found an important piece of the cancer puzzle.

   

Homocysteine and Folate

"When Norwegian scientists followed 600 men diagnosed with coronary artery disease for up to six years they found that those with the highest homocysteine levels suffered the highest incidence of heart attacks. Higher homocysteine levels also correlated with poor prognosis for survival (Figs. 1 and 2). In their paper the Norwegian researchers concluded that blood homocysteine levels were the strongest predictor of death, surpassing all other study parameters, including cholesterol, triglycerides, apolipoprotein B, apolipoprotein A-I, and lipoprotein (a) [Lp(a)]. (8)"   Homocysteine Risks Include Stroke, Heart Disease and Other Health Concerns    Note YOU have got to pay attention to this silent killer

"A number of studies suggest that folate through its effect on reducing homocysteine levels may prevent cancers of the breast, bladder, lung, lymph and colorectum." Life Extension

“Studies show a direct positive correlation between high serum homocysteine levels and the risk of heart attack and stroke. A high homocysteine level is also associated with Alzheimer's disease, as well as depression, multiple sclerosis, menopausal symptoms, and rheumatoid arthritis. Homocysteine is formed naturally when protein is broken down. Too much of it causes oxidative damage to the endothelium. Oxidative damage is caused by free radicals--byproducts of the body's normal processes that can damage body tissues. In fact, the risk for heart disease triples when the homocysteine blood level exceeds 15.8 umol/L - a reading still considered by many to be within the "normal” range (The optimum target should be under 8 umol/L). Worse yet, the odds of heart disease are directly proportional to the homocysteine concentration. The higher the blood homocysteine level, the higher the risk of cardiac disease.” Doctor Michael Lam MD

“Daily supplementation with folic acid, vitamin B6 and vitamin B12 normalized elevated plasma homocysteine levels within 6 weeks, indicating that moderate vitamin therapy is an efficient and cost-effective method of controlling elevated homocysteine.” Ubbink et al 1993

“Folic acid supplementation has been shown to reduce homocysteine levels in postmenopausal women even though none of the women tested as deficient by standard lab measures.” Brattstrom et al

“Homocysteine is mostly remethylated with new methyl carbons supplied by folic acid.” Ratnam et al

"A study of 80,000 women for 14 years found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attacks or fatal heart disease."    Note lack of folate produces homocysteine which produces the CVD

“Patients treated with folic acid for 60 days showed a significant improvement in both memory and attention efficiency.” Fioravanti et al

“Folic acid [Folate] deficiency is the most common deficiency in the world.” Krause et al

Perhaps speaking to the central importance of methylation in normal body function, there are a number of different nutrients that are important for this process to work smoothly. The most important are folate and its partners vitamins B6 and B12. You can think about choline as a key partner in this process. For example, when folate is not available in sufficient amounts to assure adequate methylation, choline can provide its assistance and help assure that methylation continues."    WHF Choline   Note here we see the homocysteine Big Picture

“One group of patients with a history of myocardial infarction or unstable angina was given 2000 mcg of folic acid daily. Another group of patients with the same conditions received only 200 mcg. The higher dosage significantly reduced total homocysteine levels.”  Neal et al 2002

Homocysteine is a MAJOR threat to your health; it is largely INVISABLE; YOU now know all about it and it is YOUR job to eliminate this threat. This is SIMPLY done IF YOU just remember to do it. It should be simple to remember, EAT RAW and fresh (which is a GENERAL health rule) and you will get more than enough folate. Folic Acid supplements can help but I do not count on them as a rule.

In your old age or other conditions a special metabolically active 5-MTHF form of Folic Acid may be required.

"The majority of commercially formulated products contain little in the way of optimal potencies or forms of critical nutrients. For instance, while younger people usually have healthy levels of internal enzymatic activity to convert folic acid into metabolically active 5-MTHF, this ability is often lost as people age. As you can see from the chart on this page, even plant-derived natural folate requires multiple enzymatic steps to convert to biologically active 5-MTHF (5-methyltetrahydrofolate) in the body. The solution to this enzyme deficit is the active form of folic acid, which is 5-MTHF. Most commercial formulas still use inexpensive forms of folate that may provide little benefit to aging humans."    For the Serious Health Conscious Consumer

Cooking and food processing destroy natural folate.

Three nutrients are REQUIRED to prevent homocysteine DAMAGE. Folate, Vitamin B12 and Vitamin B6.

      

Folic Acid is NOT Folate

"Many individuals have a genetic defect that prevents them from producing the enzymes needed to convert synthetic folic acid into the active form of the B vitamin that our bodies need. This includes up to 44% of North American Caucasians and over 50% of Italians, and over 90% of patients who are predisposed to diseases such as cancer, heart disease, and autism.”   FDA’s Latest Attempt to Ban Folate in Supplements

"If the word folate sounds like foliage to you, this is not an accident. The words share a common root (the Latin word folium, meaning "leaf"), which helps remind us that green plant foods can be among the richest sources of folate. However, as the chart and table in this article show, there are outstanding sources of folate in other food groups as well (especially legumes)."   WHF Folate

"Subjects whose folate levels were among the top 20% of participants had a 56% lower risk of developing chronic kidney disease over follow-up compared to those whose intake was among the lowest 20%. For those whose intake of vitamins B12, C, D and E were among the top fifth, the risk was lower by 43%, 62%, 61% and 55% respectively. Editor’s Note: Among minerals, an intake of magnesium that was among the top 20% was associated with a 59% lower risk of chronic kidney disease, and for the top intake of potassium, the risk was 53% lower."   Greater Micronutrient Intake Associated with Lower Kidney Disease Risk

"Cooking and food processing destroy natural folate. Folic acid is poorly transported to the brain and central nervous system."  Life Extension, Note without daily folate you are at risk for MANY problems. Eat fresh every day at least something. Should be EVERYTHING LOL.  Here is where an apple a day came from.

"Boiling or overcooking foods can destroy up to 90 percent of the folate."   Prevention

The terms Folic Acid and folate are often used interchangeably, incorrectly. Folic Acid is the synthetic form of the B vitamin folate found in supplements (See Supplement Protocol), folate is the form found in food. Try to get all your folate from food and supplement with folic acid when you must.

Folate is found in most FRESH food. If you are eating mostly fresh, unprocessed, uncooked food you should have no problem with getting an adequate amount of folate. Vitamins B1, B2, and B3 must be present in adequate amounts to enable folic acid to undergo metabolic recycling in the body. Folic acid deficiency can be caused by use of Depakote™, Tegretol™, aspirin, Pepcid®. Methotrexate, Dilantin™, Zantac®, oral contraceptives, and 21 other commonly used drugs.

Women who may become pregnant (See Pregnancy Protection Protocol) need IMO to have ingested at least 2000 mcg a day of folate for sometime at the moment of impregnation. This may prevent several forms of deformities in your newly fertilized egg. Your husbands should have also been getting large amounts of folate for three months before he impregnates you. I would shoot for 3,000 - 4,000 mcg obtained mostly thru a diet of fresh raw food.

Folate deficiency can result in a buildup of homocysteine. The so-called requirements for Folate have grown from 200 mcg when I was a kid to 800 mcg in mainstream medicine now. The Independent Vitamin Safety Review Panel currently recommends 2000mcg or 2mg of Folic Acid a day. http://www.orthomolecular.org/resources/omns/v03n10.shtml

IMO do not depend on folic acid but eat good fresh foods. If you are eating mostly fresh, unprocessed, uncooked food you should have no problem with getting an adequate amount of folate and will not need to supplement often.

     

Related image

Eat Raw Whole Food

"We found eating unaltered, raw food or food heated at low temperatures did not cause increased leukocytes. In addition, if a food had been heated beyond a certain temperature (unique to each food), or if the food was processed (refined, added chemicals, etc.), this always caused leukocytosis. The foods causing the greatest leukocytosis, were processed foods that had been refined, homogenized, pasteurized, or chemically preserved." Swiss Institute of Chemistry, Note the leukocytes are the immune system attacking a foreign invader; the "processed food" is not recognized by your body as food.

"Cooking and food processing destroy natural folate. Folic acid is poorly transported to the brain and central nervous system."  Life Extension, Note without daily folate you are at risk for MANY problems. Eat fresh every day at least something. Should be EVERYTHING LOL.  Here is where an apple a day came from.

"Boiling or overcooking foods can destroy up to 90 percent of the folate."   Prevention

Any time you COOK ANYTHING you breakdown fiber (prebiotics); kill bacteria (probiotics); hasten the digestive process, hasten the release of sugars into your blood stream and decrease the probiotic and prebiotic potential of that food. Often nutrients are destroyed by cooking although sometimes they may be enhanced. SO eat RAW as often as possible and appropriate. Eating something raw with any cooked food is also a good idea.

Foods highest in Folate

    

Who may need more or more Bioavailable Folate per day?

"The majority of commercially formulated products contain little in the way of optimal potencies or forms of critical nutrients. For instance, while younger people usually have healthy levels of internal enzymatic activity to convert folic acid into metabolically active 5-MTHF, this ability is often lost as people age. As you can see from the chart on this page, even plant-derived natural folate requires multiple enzymatic steps to convert to biologically active 5-MTHF (5-methyltetrahydrofolate) in the body. The solution to this enzyme deficit is the active form of folic acid, which is 5-MTHF. Most commercial formulas still use inexpensive forms of folate that may provide little benefit to aging humans."    For the Serious Health Conscious Consumer

"Folic acid may improve cardiovascular health and reduce the prevalence of peripheral arterial disease (PAD). Daily doses of 400 mcg of the B vitamin led to significant improvements in blood pressure and improved blood flow after 16 weeks of supplementation, according to results published in the British Journal of Surgery. Furthermore, equal doses of 5-methyltetrahydrofolate (5-MTHF), the naturally circulating form of folate, produced the same results, leading the researchers to conclude that "5-MTHF may be a safe and effective alternative to folic acid."  Swanson Vitamins

  • Older Adults   with possible enzyme challenges
  • Adults   with possible enzyme challenges
  • People with the MTHFR C677T gene if your homocysteine is still high after supplementing consider testing for MTHFR
  • Women who could POSSIBILY become pregnant
  • Men who could POSSIBILY impregnate women
  • Pregnant Women
  • Babies
  • Cancer Victims
  • Alcoholics
  • Prescription, over the counter or illegal drug users
  • Physically inactive people

      

Always get your Vitamin B Complex with any individual B Vitamin

"The B vitamins are all inter-dependant. Each one affects the absorption, metabolism and excretion of the other B vitamins." Doctor Anthony Cichoke

First of course always try to get ALL your B complex vitamins in FOOD. RAW Green leafy vegetables are IMO the best way.

Always also assure the complete B complex vitamins when you take an individual B vitamin. This is because many of the B vitamins require one or more of the other B vitamins to be utilized by your body so a shortage of any B vitamin can affect all B vitamins. I try to assure my  B complex most days together with 800 micro grams of Folic Acid, a Vitamin B3 supplement and 5 mg of Biotin . This is insurance, VERY cheap insurance.  

The best way to do this is a very large salad with lots of raw GREEN LEAFY vegetables.

    

Folate Sources and Amounts 

Image result for folate rich foods

“As the name implies, green leafy vegetables (or foliage) are among the best sources of folate. Spinach, turnip greens, bok choy, parsley, and romaine lettuce are all rated by our system as excellent sources of folate. Other vegetables can be strong sources as well, and we see asparagus, cauliflower, broccoli and beets join the excellent group. We also see a number of the legumes do very well for this nutrient. At the top of the list here are lentils, which achieve a rating of "excellent" for folate. In fact, among all WHFoods, lentils rank “as our best source of folate! Rating "very good" as sources of folate are garbanzo beans, navy beans, kidney beans, and pinto beans."    Folate

World's Healthiest Foods ranked as quality sources of
folate

Food

Serving
Size

Cals

Amount
(mcg)

DRI/DV
(%)

Nutrient
Density

World's
Healthiest
Foods Rating

Lentils

1 cup

229.7

358.38

90

7.0

excellent

Asparagus

1 cup

39.6

268.20

67

30.5

excellent

Spinach

1 cup

41.4

262.80

66

28.6

excellent

Turnip Greens

1 cup

28.8

169.92

42

26.5

excellent

Broccoli

1 cup

54.6

168.48

42

13.9

excellent

Beets

1 cup

74.8

136.00

34

8.2

excellent

Romaine Lettuce

2 cups

16.0

127.84

32

36.0

excellent

Bok Choy

1 cup

20.4

69.70

17

15.4

excellent

Cauliflower

1 cup

28.5

54.56

14

8.6

excellent

Parsley

0.50 cup

10.9

46.21

12

19.0

excellent

Pinto Beans

1 cup

244.5

294.12

74

5.4

very good

Garbanzo Beans

1 cup

269.0

282.08

71

4.7

very good

Black Beans

1 cup

227.0

256.28

64

5.1

very good

Navy Beans

1 cup

254.8

254.80

64

4.5

very good

Kidney Beans

1 cup

224.8

230.10

58

4.6

very good

Papaya

1 medium

118.7

102.12

26

3.9

very good

Brussels Sprouts

1 cup

56.2

93.60

23

7.5

very good

Green Peas

1 cup

115.7

86.78

22

3.4

very good

Bell Peppers

1 cup

28.5

42.32

11

6.7

very good

Green Beans

1 cup

43.8

41.25

10

4.2

very good

Celery

1 cup

16.2

36.36

9

10.1

very good

Cabbage

1 cup

43.5

36.00

9

3.7

very good

Summer Squash

1 cup

36.0

36.00

9

4.5

very good

Strawberries

1 cup

46.1

34.56

9

3.4

very good

Tomatoes

1 cup

32.4

27.00

7

3.8

very good

Leeks

1 cup

32.2

24.96

6

3.5

very good

Fennel

1 cup

27.0

23.49

6

3.9

very good

Lima Beans

1 cup

216.2

156.04

39

3.2

good

Dried Peas

1 cup

231.3

127.40

32

2.5

good

Avocado

1 cup

240.0

121.50

30

2.3

good

Peanuts

0.25 cup

206.9

87.60

22

1.9

good

Sunflower Seeds

0.25 cup

204.4

79.45

20

1.7

good

Quinoa

0.75 cup

222.0

77.70

19

1.6

good

Winter Squash

1 cup

75.8

41.00

10

2.4

good

Oranges

1 medium

61.6

39.30

10

2.9

good

Cantaloupe

1 cup

54.4

33.60

8

2.8

good

Onions

1 cup

92.4

31.50

8

1.5

good

Collard Greens

1 cup

62.7

30.40

8

2.2

good

Pineapple

1 cup

82.5

29.70

7

1.6

good

Raspberries

1 cup

64.0

25.83

6

1.8

good

Carrots

1 cup

50.0

23.18

6

2.1

good

Beet Greens

1 cup

38.9

20.16

5

2.3

good

Mushrooms, Crimini

1 cup

15.8

18.00

5

5.1

good

Kiwifruit

1 2 inches

42.1

17.25

4

1.8

good

Kale

1 cup

36.4

16.90

4

2.1

good

Swiss Chard

1 cup

35.0

15.75

4

2.0

good

Mushrooms, Shiitake

0.50 cup

40.6

15.22

4

1.7

good

Basil

0.50 cup

4.9

14.42

4

13.3

good

Eggplant

1 cup

34.6

13.86

3

1.8

good

Mustard Greens

1 cup

36.4

12.60

3

1.6

good

Lemons and Limes

0.25 cup

13.4

12.20

3

4.1

good

 

World's Healthiest
Foods Rating

Rule

excellent

DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%

very good

DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%

good

DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

Image Source WHF       

       

More on Folic Acid

http://lpi.oregonstate.edu/infocenter/vitamins/fa/

 

 

This File was last updated on 10 June 2020 07:35 AM

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