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How can you get more folic acid from your diet?

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In addition to taking a folic acid supplement, women who could become pregnant should eat folate-rich foods including:

  • Breakfast cereals: 1 ounce equals 100-400 micrograms of folic acid
  • Enriched spaghetti: 1 cup cooked equals 80 mcg folic acid
  • Enriched bread: 2 slices equals 86 mcg folic acid
  • Lentils: 1 cup cooked equals 358 mcg folate
  • Spinach: 1 cup cooked equals 139 mcg folate
  • Broccoli: 1 cup cooked equals 168 mcg folate
  • Orange juice: 3/4 cup equals 35 mcg folate

SOURCES: Hillary M. Wright, MEd, RD, LDN, nutritionist, Dana Farber Cancer Institute, Boston. Marisa Moore, RD, spokeswoman, Academy of Nutrition and Dietetics. National Institute of Medicine. U. S. Department of Agriculture, Agricultural Research Service. National Academies Press: "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids;" "Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, Fluoride;" "Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline;" "Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids;" "Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc;" and "Dietary Reference Intakes for Water, Potassium, Sodium and Chloride." National Institutes of Health Office of Dietary Supplements: "Iron" and "Vitamin D." Uptodate.com: “Patient information: High-fiber diet (Beyond the Basics),” Arnold Wald, MD.  








 

Reviewed by Melinda Ratini on June 17, 2018

SOURCES: Hillary M. Wright, MEd, RD, LDN, nutritionist, Dana Farber Cancer Institute, Boston. Marisa Moore, RD, spokeswoman, Academy of Nutrition and Dietetics. National Institute of Medicine. U. S. Department of Agriculture, Agricultural Research Service. National Academies Press: "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids;" "Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, Fluoride;" "Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline;" "Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids;" "Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc;" and "Dietary Reference Intakes for Water, Potassium, Sodium and Chloride." National Institutes of Health Office of Dietary Supplements: "Iron" and "Vitamin D." Uptodate.com: “Patient information: High-fiber diet (Beyond the Basics),” Arnold Wald, MD.  








 

Reviewed by Melinda Ratini on June 17, 2018

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