Vitamin B-9 (Folic Acid)
Function: Part of blood cells, necessary for cell division, and important in increasing the number of blood cells.
Deficiency: The symptoms of Folic Acid deficiency include: oral lesions, swollen tongue, and anemia
Toxicity: Large doses of Folic Acid may damage the kidneys and may mask a B-12 deficiency.
Recommended Daily intake of Folic Acid is:
MEN AND WOMEN AGE 14+ YEARS = 400 MCG/D
FOOD SOURCES |
AMOUNT |
# of MCG |
VEGETABLES |
||
| Asparagus, boiled | 1 cup | 263 |
| Spinach, boiled | 1 cup | 262 |
| Collard greens, boiled | 1 cup | 177 |
| Turnip greens, boiled | 1 cup | 171 |
| Lima beans, boiled | 1 cup | 156 |
| Romaine lettuce | 2 cup | 152 |
| Beets, boiled | 1 cup | 136 |
| Split peas, cooked | 1 cup | 127 |
| Mustard greens, boiled | 1 cup | 103 |
| Green peas, boiled | 1 cup | 101 |
| Broccoli, steamed | 1 cup | 94 |
| Brussel Sprouts, boiled | 1 cup | 94 |
| Corn, yellow, cooked | 1 cup | 76 |
| Winter squash, baked, cubed | 1 cup | 57 |
| Green beans, boiled | 1 cup | 42 |
| Summer squash, cooked, slices | 1 cup | 36 |
| Kelp (sea vegetable) | ¼ cup | 36 |
| Celery, raw | 1 cup | 34 |
| Onions, raw | 1 cup | 30 |
| Cabbage, shredded, boiled | 1 cup | 30 |
| Tomato, ripe | 1 cup | 27 |
| Fennel, raw, sliced | 1 cup | 24 |
| Bell peppers, red, raw, slices | 1 cup | 20 |
| Crimini mushrooms, raw | 5 oz-wt | 20 |
| Kale, boiled | 1 cup | 17 |
| Carrots, raw | 1 cup | 17 |
| Swiss chard, boiled | 1 cup | 15 |
| Eggplant, cooked, cubed | 1 cup | 14 |
| Cucumbers, slices, with peel | 1 cup | 14 |
| Leeks, boiled | 1 cup | 13 |
FOOD SOURCES |
AMOUNT |
# of MCG |
MEATS |
||
| Calves liver, braised | 4 oz-wt | 861 |
FOOD SOURCES |
AMOUNT |
# of MG |
NUTS/SEEDS/BEANS/LENTILS |
||
| Lentils | 1 cup | 358 |
| Pinto beans, cooked | 1 cup | 294 |
| Garbanzo beans, cooked | 1 cup | 256 |
| Black beans, cooked | 1 cup | 256 |
| Navy beans, cooked | 1 cup | 254 |
| Kidney beans, cooked | 1 cup | 229 |
| Peanuts, raw | ¼ cup | 88 |
| Sunflower seeds, raw | ¼ cup | 82 |
FOOD SOURCES |
AMOUNT |
# of IU |
FRUITS |
||
| Papaya | 1 each | 116 |
| Avocado, slices | 1 cup | 90 |
| Oranges | 1 each | 40 |
| Raspberries | 1 cup | 32 |
| Cantaloupe, cubes | 1 cup | 27 |
| Strawberries | 1 cup | 25 |
| Grapefruit | ½ each | 15 |
