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Building Nutritional Health
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Folate
Folate (folic acid or folacin) is a water soluble B vitamin. Major dietary sources of folate include green leafy vegetables, organ meats, meat, poultry, seafood, legumes (dried beans), seeds, and whole grain breads and cereals. Folate requirements are increased during pregnancy. Like most water soluble vitamins, excess intake of folate is excreted and not stored in the body. Folate is sensitive to heat, oxygen and ultraviolet light. Like other water soluble vitamins, folate leaches into cooking water.
Major Body Functions:
- Important in the synthesis of DNA
- Acts with vitamin B12 in the formation of red blood cells
Deficiency Symptoms:
- Pernicious anemia (large cell type)
- Depression
Excessive Intake and Toxicity Symptoms:
- May mask symptoms of vitamin B12 deficiency
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| THE BEST SOURCES OF FOLATE |
| Food |
Amount |
Micrograms |
| Kidney beans, cooked |
1 cup |
725 |
| Liver, chicken |
3 ounces |
654 |
| Brewer's yeast |
1 tablespoon |
313 |
| Pinto beans, cooked |
1 cup |
294 |
| Black beans, cooked |
1 cup |
256 |
| Navy beans, cooked |
1 cup |
255 |
| Black-eyed peas, cooked |
1 cup |
210 |
| Liver, beef |
3 ounces |
187 |
| Asparagus, cooked |
1 cup |
172 |
| Turnip greens, cooked |
1 cup |
170 |
| Split peas, cooked |
1 cup |
127 |
| Spinach, cooked |
1 cup |
109 |
| Green peas, cooked |
1 cup |
101 |
| Soybeans, dried |
1/4 cup |
90 |
| Sunflower seeds |
1/4 cup |
82 |
| Broccoli, cooked |
1 cup |
62 |
| Lima beans, cooked |
1 cup |
40 |
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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