Folate, also known
as folacin or folic acid, is a water-soluble B vitamin that helps
with red blood cell formation, protein metabolism, and new cell
division.
Deficiency symptoms
include anemia, heartburn, diarrhea, smooth red tongue, depression,
and poor growth. Folate deficiencies can cause neural tube defects,
increased risk of heart disease, stroke, and certain cancers. It is
recommended that adults get 400 µg
of folate per day.
Too much of a good
thing can have negative side effects. Folate intake should not exceed
1mg per day. High levels of folate can mask a vitamin B12 deficiency.
Toxicity
symptoms include diarrhea, insomnia, and irritability.
Black-eyed
peas (½ c)- 179 µg
Lentils,
cooked (½ c)- 179 µg
Asparagus,
cooked (½ c)- 146 µg
Spinach,
cooked (½ c)- 113 µg
Broccoli,
cooked (1 c)- 104 µg
Turnip
greens, cooked (½ c)- 85
µg
Romaine
lettuce (1 c)- 76 µg
Peanuts
(½ c)- 71 µg
No comments:
Post a Comment