Folate, a type of B vitamin, helps the body make new red blood cells. Not getting enough folate is a serious issue, as it can lead to anemia and other health problems.
Recommendations
The government recommends that all adults get 400 micrograms of dietary folate equivalents (DFEs) per day. Pregnant women need 600 micrograms, and women who are breastfeeding need 500 micrograms.
Folate-Rich Foods
With a little effort, you can avoid folate deficiency. Here are some of the best food sources, and the amount of DFEs they contain:
• ½ cup of spinach, boiled — 131 micrograms
• 1 cup of spinach, raw — 58 micrograms
• Four spears of asparagus, boiled — 89 micrograms
• ½ cup of frozen Brussels sprouts, boiled — 78 micrograms
• ½ cup of raw avocado, sliced — 59 micrograms
If you don’t get enough folate from diet alone, you can take a folic acid supplement. Talk with your healthcare provider first about which form of folate is right for you.
