What To Eat If You Are Low In Folate

Folate

Folate

Folate is critical for fertility and a successful pregnancy, especially if you have an MTHFR gene mutation (See “How the MTHFR gene mutation affects fertility and pregnancy” ). Supplementing folate is one of the most common recommendations for any woman seeking to have a child. Although supplementing folate can be beneficial, eating a diet rich in folate will give you far better results. That’s why we have gathered an extensive list of foods you can start eating more of to get more natural folate into your diet. For more information about folate supplementation read “How does folic acid supplementation or fortification affect your body?

***Folate in the following items are measured in food folate micrograms (mcg) per 100g serving***

Meats

Poultry

  1. Duck liver (738),
  2. Goose liver (738),
  3. Turkey liver (677),
  4. Chicken liver (578)

Beef

  1. Liver (290)
  2. Kidneys (98)

Pork

  1. Liver (212)
  2. Kidneys (42)

Dairy and Eggs

  1. Eggs (193)
  2. Brie (65)
  3. Camembert (62)
  4. Milk (50)
  5. Blue cheese (36)

Vegetables

  1. Yeast extract spread (1010)
  2. Seaweed, agar, dried (580)
  3. Leeks (366)
  4. Arrowroot (338)
  5. Edamame (311)
  6. Radishes (295)
  7. Bell peppers, sweet and green (229)
  8. Spinach, raw (194)
  9. Asparagus, frozen, unprepared (191)
  10. Mustard greens (187)
  11. Soybeans (172)
  12. Collards, raw (166)
  13. Onions (166)
  14. Shiitake mushrooms (163)
  15. Parsley (152)

Legumes

  1. Yardlong beans (658)
  2. Moth beans (649)
  3. Cowpeas (633)
  4. Mung beans (625)
  5. Chickpeas (557)
  6. Pinto beans (525)
  7. Lentils (479)
  8. Black beans (444)
  9. Lima beans (400)
  10. Kidney beans (394)

Nuts and Seeds

  1. Sunflower seeds (238)
  2. Safflower seeds (160)
  3. Hazelnuts (113)
  4. Chestnuts (110)
  5. Walnuts (98)

Grains

  1. Wheat germ (281)
  2. Quinoa, uncooked (184) cooked (42)
  3. Wild rice, raw (95)
  4. Millet (85)
  5. Oats (56)

Spices/Herbs

  1. Spearmint (530)
  2. Rosemary (307)
  3. Basil (274)
  4. Coriander (274)
  5. Oregano (274)
  6. Sage (274)
  7. Tarragon (274)
  8. Thyme (274)
  9. Bay leaf (180)
  10. Parsley (180)

Fruits

  1. Orange Juice (155)
  2. Avocados (89)
  3. Guavas (49)
  4. Pomegranates (38)
  5. Blackberries (34)

Drinks

  1. Tea (103)
  2. Coffee (52)
  3. Malt drink (46)

References

  1. http://nutritiondata.self.com/foods-000113000000000000000-1w.html?