Vitamins and Minerals: Food Sources of Folate or Folic Acid

No one food meets the Daily Reference Intake (DRI) for Folate or Folic Acid (1.3-1.7 mg) in a single serving. You need to eat several Folic Acid rich foods each day. Most Americans DO NOT consume the DRI for Folic Acid, but supplementation in high doses (over 200mg) can cause nerve damage. 

Italicized foods have 50% of the DRI (400 micrograms) per usual serving. The foods below are listed from highest to lowest folate content.

black-eyed peas
brewer's yeast
pinto beans
spinach
navy beans
beef liver
northern beans

asparagus
orange juice
turnip greens
lima beans
kidney beans
parsley
spinach
beets
bean sprouts
sunflower seeds
broccoli
romaine
wheat germ
winter squash
bok choy
cauliflower
bean sprouts
fortified cereals

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