Nourishing naturally: folic acid

Incorporating these foods into your daily meals can help ensure adequate folate intake;

Vegetables

• Spinach (cooked): 131 mcg per ½ cup

• Asparagus (cooked): 134 mcg per ½ cup

• Broccoli (cooked): 84 mcg per ½ cup

• Brussels Sprouts (cooked): 47 mcg per ½ cup

• Beets (cooked): 148 mcg per 1 cup

• Turnip Greens: 27 mcg per ½ cup

• Mustard Greens: 187 mcg per 100 grams

Animal Sources

• Beef Liver (cooked): 211 mcg per 3 oz

• Eggs: 22 mcg per large eggHealth+3My Food Data+3Healthline+3Parents

Legumes & Seeds

• Lentils (cooked): 358 mcg per 1 cup

• Kidney Beans (cooked): 131 mcg per 1 cup

• Peanuts: 27 mcg per 1 oz

• Sunflower Seeds: 67 mcg per 1 oz

Fruits

• Oranges: 55 mcg per large orange

• Papaya: 53 mcg per 1 cup

• Avocado: 81 mcg per fruit

• Bananas: 24 mcg per medium banana

These values are approximate and can vary based on preparation methods and portion sizes.

Trusted 5-MTHF Supplement Brands

For clients needing supplementation, consider these reputable brands offering 5-MTHF (the bioavailable form of folate):

• Thorne Research: Known for high-quality supplements, Thorne's 5-MTHF supports cardiovascular health, fetal development, and nerve health.

• Vimergy: Offers vegan, gluten-free 5-MTHF capsules that support brain and cardiovascular health.

• Solgar: Provides 5-MTHF supplements that are free from artificial additives and preservatives.

• Pure Encapsulations: Offers hypoallergenic 5-MTHF supplements suitable for sensitive individuals.

  Not intended as medical advice. Consult with a healthcare provider before starting any new supplement regimen.