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I kept three 10x10 plots, organically, in a local community garden here for almost ten years. (Until they paved it over for more parking! The "locals" thought I was nuts for being so fastidious about keeping "organic" - - until they saw my Country Gentleman Corn and Kentucky Wonder pole beans! (None of them had even attempted growing corn before!) I miss that garden.
Hi Seol Mama!
I know that Uncle Sam, in his "infinite wisdom" has deemed that vitamin supplements must not contain more than 400 mcg of Folic Acid. (I know Adelle Davis was not happy about this.) So unless they made some sort of exception for pre-natals and allow more, I would figure on the 400 mcg per day as the starting/required dose. (But it would be interesting if someone could check a bottle of prenatals to see if they are "pumped up" for folate!)
The USDA has this dandy little tool for finding the nutritional contents of foods - you choose the serving size of whatever you are researching and it will give you the numbers.
Here it is: http://www.nal.usda.gov/fnic/foodcomp/search/
It might be a handy tool for you to check out the folate content of foods.
This is the search for 1 cup spinach cooked: 263 mcg
EDITAW FOOEY! The engine doesn't "hold" the search!)
So to get the MDR of folic acid by eating cooked spinach, plan on 2 cups per day. (No wonder folks were eating piles of it here!)
Interestingly, of course Uncle Sam doesn't really want us drinking milk that isn't boiled to death, so there is no listing for "milk, raw."
But there IS for "milk, whole" ... which has this abysmal quantity of folate:
only 12 mcg per cup!
(Now, I would REALLY like to know how much is in the RAW, wouldn't you?)
But you may not have to spend cash on raw milk, or take vitamin supplements, if you are willing to eat enough of the foods that provide folate (or folic acid). Happy searching!
Kelli, Upstate NY mama, dh FarmBoy, raising 6:, his, mine, and ours.
What's the serving size that meets the right amount of folic acid? I used to get raw milk, but stopped bc it's so expensive. I might have to reconsider.