References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
How Much Folate Do I Need?
RDA for Adults is 400 mcg/d
Upper Safe Limit: 1000 mcg/d
Why Do I Need Folate?
Folate plays a role in the following:
Formation of red and white blood cells
Amino acid metabolism
Rich sources of folate include legumes and dark leafy greens
Folate Content (mcg)
Lentils, cooked, 1 cup
Pinto beans, cooked, 1 cup
Garbanzo beans, cooked, 1 cup
Black beans, cooked, 1 cup
Kale, raw, 1 cup
Spinach, raw, 1 cup
Broccoli, raw, 1 cup
Asparagus, cooked, 1/2 cup
Total whole grain cereal, 3/4 cup
Heartburn, diarrhea, constipation
Smooth, red tongue
Depression, mental confusion, weakness
No adverse effects have been reported
Obtaining adequate folate on a whole foods, plant-based diet is not a concern if you are eating beans and leafy greens daily
Getting your folate from whole foods rather than supplements or fortified foods may be preferred as discussed by Dr. Greger in the following video:
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