Food sources for folate
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I've seen chicken livers and lentils mentioned a few times. And I've wondered if juiced green veggies would be a way to actually get enough--who can eat 3 cups of celery at a sitting? Just looked it up, 36mcg of folate in 1 cup chopped celery, so not huge, but maybe other green veggies--more folate is lost from cooking veggies than cooking animal products, apparently.
eta: I always use nutritiondata.com as my first place to look for nutrients in foods. It doesn't work backwards (I can't ask for high-folate foods) but it's still helpful.
eta: I always use nutritiondata.com as my first place to look for nutrients in foods. It doesn't work backwards (I can't ask for high-folate foods) but it's still helpful.
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I juice romaine lettuce every morning. That's my main source of folate. It is pretty neutral tasting.
Don't feel limited in greens to just lettuce! Chard, Kale, Bok Choy, Collards, Spinach, Broccoli leaves (and broccoli), Mustard Greens, Salad Mix are all yummy (don't know about folate, but I think they're high in everything!)
Steam 'em and top with toasted sesame oil
Steam them and top with balsamic vinegar
Saute them with garlic and ginger
Serve them mixed with beans and rice topped with some cheese
MmMmMmMmh
Steam 'em and top with toasted sesame oil
Steam them and top with balsamic vinegar
Saute them with garlic and ginger
Serve them mixed with beans and rice topped with some cheese
MmMmMmMmh
Pat's favorite link is actually quite helpful for this....
http://www.whfoods.com/genpage.php?t...trient&dbid=63
I'm seeing a lot of ideas for juicing (parsley and celery look interesting in that regard, lots of folate per calorie), and a lot of veggies that I've been working my way around to eating more regularly (1 cup steamed broccoli has 90 mcg, which is substantial).
http://www.whfoods.com/genpage.php?t...trient&dbid=63
I'm seeing a lot of ideas for juicing (parsley and celery look interesting in that regard, lots of folate per calorie), and a lot of veggies that I've been working my way around to eating more regularly (1 cup steamed broccoli has 90 mcg, which is substantial).
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I juice romaine, cucumber, celery. It has a nice combo of nutrients for my needs.
Oohhh I forgot I think beets are high in folate. I try to add them twice a week.
Also I do herbal infusions which are high in folate.
Oohhh I forgot I think beets are high in folate. I try to add them twice a week.
Also I do herbal infusions which are high in folate.
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Well the vast majority use boiling water, including famous Susan Weed. So does Mtn Mama. SB does not. She only uses warm water. Boiling water theory says you need it hot to get the minerals out. Warm water theory says the boiling water destroys temp sensitive vitamins. I asked Mtn Mama and she feels like she is getting her b vitamins with the boiling. She explained her reason and I believe her, but after MUCH thought I decided to do warm water. I don't want to chance destroying folate. Plus I want to use the infusions for c vitamins.
Currently I use nettles rrl alfafa chamomile hibiscus. There was one more that I want to add, red clover flower. The proportions are double nettle, small amount of chamomile and a bit more hibiscus than chamomile. Hibiscus and chamomile are mostly for flavor. With a small amount of sugar it tastes like a earthy punch.
Infuse for 4 plus hours, best overnight
My youngest likes it in ice pops
eta: I am also thinking of dandelion greens for the infusion, especially since my safe source is no longer available.
Currently I use nettles rrl alfafa chamomile hibiscus. There was one more that I want to add, red clover flower. The proportions are double nettle, small amount of chamomile and a bit more hibiscus than chamomile. Hibiscus and chamomile are mostly for flavor. With a small amount of sugar it tastes like a earthy punch.
Infuse for 4 plus hours, best overnight
My youngest likes it in ice pops
eta: I am also thinking of dandelion greens for the infusion, especially since my safe source is no longer available.
from my site that is broken now, so i'll come back and link when it's working
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Note that veggie forms are damaged more by heat than animal forms. There's definitely some tweaking I need to do on this list... it doesn't show chicken liver!
Each of the following provides 800mcg Folate, food:
Endive, raw563 grams
Spinach, raw412 grams
Chrysanthemum leaves, raw452 grams
Mustard greens, raw428 grams
Epazote, raw372 grams
Chayote, fruit, raw860 grams
Collards - raw482 grams
Arrowroot, raw237 grams
Parsley, raw526 grams
Sesbania flower, raw784 grams
Balsam-pear (bitter gourd), pods, raw1111 grams
Arugula, raw825 grams
Chives, raw762 grams
dill weed - fresh533 grams
Amaranth leaves, raw941 grams
Jute, potherb, raw650 grams
Seaweed, agar, raw941 grams
Okra, raw909 grams
Note that veggie forms are damaged more by heat than animal forms. There's definitely some tweaking I need to do on this list... it doesn't show chicken liver!
Each of the following provides 800mcg Folate, food:
Endive, raw563 grams
Spinach, raw412 grams
Chrysanthemum leaves, raw452 grams
Mustard greens, raw428 grams
Epazote, raw372 grams
Chayote, fruit, raw860 grams
Collards - raw482 grams
Arrowroot, raw237 grams
Parsley, raw526 grams
Sesbania flower, raw784 grams
Balsam-pear (bitter gourd), pods, raw1111 grams
Arugula, raw825 grams
Chives, raw762 grams
dill weed - fresh533 grams
Amaranth leaves, raw941 grams
Jute, potherb, raw650 grams
Seaweed, agar, raw941 grams
Okra, raw909 grams
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How much folate should a regular person have a day and how much for a non-regular person??
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I am assuming that I have a double marker for folate, so does that mean I need 800 mcg??
How much would be appropriate for a child?
Does anyone know how much folate is in herbal infusions? I am trying to calculate my nutrition. I want to try my best to focus on food folate (although I would like to have Folapro for my non-food-folate days). I am thinking that IF I can get all of my folate through food, I won't need to think about my other B vits and maybe other supps, since often food has a combo.
ok so on my regular/good eating days I'm getting around 400 mcg of folate, from romaine lettuce, celery, cucumbers, avocado (2 days a week of beets). Although great, that's not quite enough. hmmm. I could add parsley easily, but how much is 536 grams? how do I convert that to cups?
I saw that 2 tbs is 11.4 grams. I can comfortably get 4-6 tbl in a day.
gosh I really want beans back.
http://www.prodigalgardens.info/Nutr...20Analysis.htm
no folate comments though
http://www.thenourishinggourmet.com/...ttle-soup.html
I am assuming that I have a double marker for folate, so does that mean I need 800 mcg??
How much would be appropriate for a child?
Does anyone know how much folate is in herbal infusions? I am trying to calculate my nutrition. I want to try my best to focus on food folate (although I would like to have Folapro for my non-food-folate days). I am thinking that IF I can get all of my folate through food, I won't need to think about my other B vits and maybe other supps, since often food has a combo.
ok so on my regular/good eating days I'm getting around 400 mcg of folate, from romaine lettuce, celery, cucumbers, avocado (2 days a week of beets). Although great, that's not quite enough. hmmm. I could add parsley easily, but how much is 536 grams? how do I convert that to cups?
I saw that 2 tbs is 11.4 grams. I can comfortably get 4-6 tbl in a day.
gosh I really want beans back.
http://www.prodigalgardens.info/Nutr...20Analysis.htm
no folate comments though
http://www.thenourishinggourmet.com/...ttle-soup.html
I think I'm supposed to just need 400mcg, and I think the folate-sensitive people need 800.
My guess, right now, is that we should scale kids roughly based on how many calories they consume. My kids, ages 3 and 5, eat about half as many calories as me, so I'm going to aim for half as much as me. Doesn't address deficiencies in them, but part of me is really enjoying planning for getting most of this stuff from real food.
I started a little spreadsheet with folate per cup (since I am a wimp and don't think in grams)....
1 cup romaine lettuce (47g, 8 calories)... 64mcg folate
1 cup celery (101g, 16 calories) ... 36mcg folate
1 cup parsley (60g, 22 calories) ... 91mcg folate
1 cup spinach (30g, 7 calories) ... 58mcg folate
1 medium banana (118g, 105 calories) ... 24mcg folate (every little bit helps)
1 cup kale (67g, 33 calories) ... 19mcg folate
Plus there's some in things like broccoli and cauliflower, probably all the cruciferous veggies (among others), so I figure part from juicing/smoothie-ing and part from regular cooked veggies (need to double-check that nutritiondata.com reduces the folate from raw vs cooked, I like their data so far, but I'm not sure they're that nuanced).
And I'd consider, if you have a long-term deficiency, try to get 800mcg per day from food and then add on the Folapro in addition each day for a while, and then at some point decide you're caught up and just go back to food. YMMV, I've found that we have so many long-term deficiencies that I want/need both.
My guess, right now, is that we should scale kids roughly based on how many calories they consume. My kids, ages 3 and 5, eat about half as many calories as me, so I'm going to aim for half as much as me. Doesn't address deficiencies in them, but part of me is really enjoying planning for getting most of this stuff from real food.
I started a little spreadsheet with folate per cup (since I am a wimp and don't think in grams)....
1 cup romaine lettuce (47g, 8 calories)... 64mcg folate
1 cup celery (101g, 16 calories) ... 36mcg folate
1 cup parsley (60g, 22 calories) ... 91mcg folate
1 cup spinach (30g, 7 calories) ... 58mcg folate
1 medium banana (118g, 105 calories) ... 24mcg folate (every little bit helps)
1 cup kale (67g, 33 calories) ... 19mcg folate
Plus there's some in things like broccoli and cauliflower, probably all the cruciferous veggies (among others), so I figure part from juicing/smoothie-ing and part from regular cooked veggies (need to double-check that nutritiondata.com reduces the folate from raw vs cooked, I like their data so far, but I'm not sure they're that nuanced).
And I'd consider, if you have a long-term deficiency, try to get 800mcg per day from food and then add on the Folapro in addition each day for a while, and then at some point decide you're caught up and just go back to food. YMMV, I've found that we have so many long-term deficiencies that I want/need both.
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Good info thanks Tanya
Wow. Thank you all for the great information and even breaking things down into cups/grams...lol. You ladies are a lifesaver and a true help. I was almost afraid to post my original question for fear that I would be told to do a search. Not that I can't search myself but sometimes I just get so overwhelmed and distraught.
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What age child? There are actually like 20+ different RDAs, based on male/female and age and if you are pg/nursing. Here's my site, but I still haven't fixed the bug
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If you register, you can enter age and it'll give you custom RDAs. If you make users for your whole family and PM me, I can link you into a family so you can see everyone at once
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Eventually you'll be able to customize your RDAs, too.
Originally Posted by Mammo2Sammo  How much folate should a regular person have a day and how much for a non-regular person??
I am assuming that I have a double marker for folate, so does that mean I need 800 mcg?? How much would be appropriate for a child? |
If you register, you can enter age and it'll give you custom RDAs. If you make users for your whole family and PM me, I can link you into a family so you can see everyone at once
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Originally Posted by TanyaLopez 
whoMe, I am always blown away. |
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Subbing, partly because whoMe rocks.
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