what are the best everday food sources for folic acid?

Question

are there any bottled drinks fortified with folic acid

Answer 1

broccoli

Answer 2

Folic Acid Food Sources
http://www.circ.uab.edu/Folate/table1.htm
http://216.109.125.130/search/cache?ei=UTF-8&fr=sbc-web&tab=&p=food+sources+for+folic+acid&btn=Search&u=health.state.ga.us/pdfs/familyhealth/nutrition/folicacidsources.04.pdf&w=food+sources+folic+acid&d=CfvDyiQ8Nj4U&icp=1&.intl=us
http://grove.ufl.edu/~folic/info/folatesources.html

Answer 3

Georgia Department of Human Resources (DHR)
Division of Public Health
Kathleen E. Toomey, M.D., M.P.H., Director
2 Peachtree Street NW • Suite 15.470 • Atlanta, Georgia 30303-3142
404-657-2700 • FAX: [phone]
Folic Acid Sources
The recommendation for 400 mcg. of synthetic folic acid may be met by either
consuming enriched cereals and grains or by taking a multi-vitamin or folic acid
supplement containing 400 mcg. To decrease the risk of neural tube defects, it is
important that all women of reproductive age consume 400 mcg. of synthetic folic acid
each day.
Foods Enriched with Folic Acid:
The FDA (http://www.cfsan.fda.gov/~lrd/hhsfolic.html) required that folic acid be added
to enriched foods effective January 1998. An average serving of enriched bread will
provide 15-20 mcg. of folic acid. Breakfast cereals range from 100 –400 mcg. per
serving. Eating a breakfast cereal that contains 400 mcg. (100% of DV on the food
label) daily is an excellent way to meet the recommended intake. The cereal will
provide nutrients in addition to the folic acid and the added milk will provide calcium, a
nutrient that is commonly deficient in US diets especially among children, teens, and
women. Some breakfast cereals provide 100% of the daily folic acid requirement (400
mcg) (http://www.cdc.gov/doc.do?id=0900f3ec8000d561)
Cereals labeled as providing 50% of folic acid content have 200 mcg.; 25% have 100
mcg. The nutritional content of many breakfast cereals is available on Nutrition Data
web site (http://www.nutritiondata.com/foods-008000000000000000000.html)
Kellog(http://www.kelloggs.com/nutrition/folic_acid/shared/folate_sources.html) and
Post (http://web.kraftfoods.com/postcereals/nutrition_wm_folicacid.html) cereals also
have information about the folic acid content of their breakfast cereals.
In addition to cereals, other grain products are enriched. The table below provides a
sample of the folic acid content of other enriched products.
Food Quantity Folic
Acid
(mcg)
Food Folate
(mcg)
Folate total
DFE *
Cereals enriched with 100 %
RDA
Varies with
cereal
400 Varies with
cereal
400+
Cereals enriched with 50%
RDA
Varies with
cereal
200 Varies with
cereal
200+
Oats, instant, fortified, plain,
prepared with water
1 cup cooked 115 14 129
Cereals enriched with 25%
RDA
Varies with
cereal
100 Varies with
cereal
100+
Bagels, plain, enriched 3” diameter 46 15 61
Pita Bread, white, enriched 1 large 6 ½ “ 43 14 57
Fast Food Danish Pastry 1 pastry 40 15 55
Macaroni, cooked, enriched ½ cup 46 8 54
Spaghetti, cooked, enriched ½ cup 46 8 54
Noodles, egg, cooked, enriched ½ cup 46 6 51
Georgia Department of Human Resources (DHR)
Division of Public Health
Kathleen E. Toomey, M.D., M.P.H., Director
2 Peachtree Street NW • Suite 15.470 • Atlanta, Georgia 30303-3142
404-657-2700 • FAX: [phone]
Folic Acid Supplement
Most multivitamins contain 400 mcg. of folic acid. Check the label to be sure. Individual
folic acid supplements are also available. Information regarding supplements may be
found at the following site:
Mayo Clinic: (http://www.mayoclinic.com/invoke.cfm?objectid=3549DCAA-3380-4B0B-
86EB23C76CA5FAE3)
National Institutes of Health:
(http://www.cc.nih.gov/ccc/supplements/folate.html#provide )
Food Sources of Folate
A healthy diet includes food sources of folate in addition to getting 400 mcg. from folic
acid enriched products or supplement. Everyone should include folate rich foods in
their diet. In addition to the folate, foods contain other nutrients and phytochemicals
that are important in maintaining good health. Folate from food is not absorbed as
efficiently as synthetic folic acid.
The table below provides the food folate content of a sampling of foods.
Foods with 100 mcg. or more
Food Quantity Folic acid
content
(mcg.)
Food
Folate
content
(mcg.)
Total
(DFE)*
Beef Liver 3 oz. 0 187 187
Lentils 1/2 cup 0 179 179
Pinto Beans 1/2 cup 0 147 147
Chicken Liver 3 livers 0 139 139
Asparagus, cooked, boiled,
drained
½ cup 0 131 131
Black-eyed peas ½ cup 0 105 105
Orange juice, frozen
concentrate, unsweetened,
diluted with 3 volume water
1 cup 0 110 110
Foods with 50-99 mcg.
Navy beans ½ cup 0 81 81
Collards, cooked boiled,
drained
½ cup
(cooked)
0 89 89
Turnip greens, cooked, boiled
drained
½ cup 0 85 85
Orange juice, raw 1 c 0 74 74
Split Peas 1/2cup 0 64 64
Spinach ½ cup
cooked
0 51 51
Georgia Department of Human Resources (DHR)
Division of Public Health
Kathleen E. Toomey, M.D., M.P.H., Director
2 Peachtree Street NW • Suite 15.470 • Atlanta, Georgia 30303-3142
404-657-2700 • FAX: [phone]
Mustard greens, cooked,
boiled, drained
½ cup 0 51 51
Foods with less than 50 mcg.
Tomato juice, canned 1 c 0 49 49
Rolls, hamburger or hotdog 1 roll 29 12 41
Romaine Lettuce, chopped ½ c 0 38 38
Broccooli, cooked, boiled,
drained
½ c 0 39 39
Corn, sweet, white, cooked,
boiled, drained
½ c 0 38 38
Peanuts, all types, oil-roasted 1 oz. 0 36 36
Baked beans ½ cup 0 31 31
Strawberries 1 C. sliced 0 30 30
Peanut butter, chunky style 2 Tablespoon 0 29 29
English Walnuts 1 oz. (14
halves)
0 28 28
Cauliflower ½ cup 0 27 27
Egg, whole, raw, fresh 1 large 0 24 24
Peanut butter, smooth style 2 Tablespoon 0 24 24
Bananas, raw 1 medium 7” 0 22 22
Green snap beans, cooked,
boiled, drained
½ cup 0 21 21
Bread, wheat 1 slice 9 10 19
Nutrient values source : USDA National Nutrient Database for Standard References, Release 15
Dietary Folate Equivalents (DFE’s) is the unit of measure developed to account for the differences in
absorption of synthetic folic acid and natural folate found in foods. The 1998 Recommended Dietary
Allowances (RDA’s) for folate are expressed in DFE’s.
.