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Folate from Food

If you follow Canada’s Food Guide to Healthy Eating, you will get about 0.2 mg of folate. It is hard to get 0.6 mg of folate daily from food alone. "Enriched" foods, such as white flour, pasta and cornmeal, are fortified with folic acid, meaning it has been added. This fortification adds about 0.1 mg of folic acid to the average woman’s diet every day.

0.2 mg folate from food + 0.4 mg folic acid from multivitamin = 0.6 mg folate per day

To get 0.2 mg of folate from food, choose either:

(a) 3 or 4 choices from the Best Sources list OR

(b) 5 choices from the Good Sources list OR

(c) 2 choices from the Best Sources list and 3 choices from the Good Sources list.

Best Sources - (.055 mg or more per serving)  

Artichoke (1)Asparagus (½ cup/125 mL)
Beets, boiled (½ cup/125 mL)
Broccoli (½ cup/125 mL)
Brussel sprouts (½ cup/125 mL)
Corn (½ cup/125 mL)
Spinach (½ cup/125 mL)
Turnip greens, boiled (½ cup/125 mL)
Avocados, raw (½)
Orange juice, frozen, diluted (½ cup/125 mL)
Sunflower seeds, dry roasted (½ cup/125 mL)
Soybeans, boiled (1 cup/250 mL)
Liver, beef or chicken (2 oz/50 g)
Beans: black, Roman, kidney, pinto, navy, or white (½ cup/125 mL)
Lentils (½ cup/125 mL)
Peanut butter, natural (2 tbsp/30 mL)
Chickpeas (½ cup/125 mL)
Split peas (½ cup/125 mL)
Peanuts, dry roasted (1/4 cup/50 mL)

Good Sources - (.033-0.54 mg per serving)

Pumpkin pie filling, canned (½ cup/125 mL)

Bean sprouts, stir-fried (½ cup/125 mL)

Bok Choy, boiled (½ cup/125 mL)

Iceberg or Boston lettuce (1 cup/250 mL)

Parsnip, boiled (½ cup/125 mL)

Green peas (½ cup/125 mL)

Tomato juice or vegetable cocktail, canned (1 cup/250 mL)

Cantaloup (½ fruit)

Orange juice, freshly squeezed (½ cup/125 mL)

Honeydew melon (1/10 fruit)

Orange, medium

Bran cereal (½ cup/125 mL)

Wheat germ (2 tbsp/30 mL)

Hummus (1/4 cup/50 mL)

Eggs (2)


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