Food High In Folate| Dole Superkids

Foods High in Folate

Why Is Folate Important to Good Health?

Folate has been in the news lately because it is linked to the prevention of birth defects (such as spina bifida), heart attacks, stroke and colorectal cancer. Folate, a B Vitamin, is also referred to as folic acid or folacin.

All adult men and women need to have at least 400 micrograms of folate in their diet each day. However, most Americans do not eat enough folate. The good news is that by eating at least 5 servings of fruits and vegetables a day and eating dried peas and beans several times a week you can ensure that your diet contains adequate folate for good health.

Our list shows fruits and vegetables which are good or high sources of folate. Look through the list and find your favorites. Eat at least one fruit or vegetable that is a good or high source of folate every day.

High Sources of Folate

High sources provide at least 20% (80 micrograms) of the daily value of folate per serving.

Asparagus
Avocado
Black-eyed Peas
Broccoli
Endive
Kidney Beans
Lentils
Lima Beans
Mustard Greens
Pink Beans
Pinto Beans
Spinach
Split Peas
Strawberries
Turnip Greens
White Beans
Yellow Squash

Good Sources of Folate

Good sources provide at least 10% (40 micrograms) of the daily value of folate per serving.

Artichoke
Beets
Blackberries
Brussels Sprouts
Pe-tsai Cabbage
Cantaloupe
Cauliflower
Green Cauliflower
Grapefruit Juice
Leaf Lettuce
Romaine Lettuce
Okra
Orange
Orange Juice
Papaya
Red Bell Pepper
Sweet Potato


Foods High in Folate Why Is Folate Important to Good Health? Folate has been in the news lately because it is linked to the prevention of birth defects (such as spina bifida), heart attacks, stroke and colorectal cancer. Folate, a B Vitamin, is also referred to as folic acid or folacin. All adult men and women need to have at least 400 micrograms of folate in their diet each day. However, most Americans do not eat enough folate. The good news is that by eating at least 5 servings of fruits and vegetables a day and eating dried peas and beans several times a week you can ensure that your diet contains adequate folate for good health. Our list shows fruits and vegetables which are good or high sources of folate. Look through the list and find your favorites. Eat at least one fruit or vegetable that is a good or high source of folate every day. High Sources of Folate High sources provide at least 20% (80 micrograms) of the daily value of folate per serving. Asparagus Avocado Black-eyed Peas Broccoli Endive Kidney Beans Lentils Lima Beans Mustard Greens Pink Beans Pinto Beans Spinach Split Peas Strawberries Turnip Greens White Beans Yellow Squash Good Sources of Folate Good sources provide at least 10% (40 micrograms) of the daily value of folate per serving. Artichoke Beets Blackberries Brussels Sprouts Pe-tsai Cabbage Cantaloupe Cauliflower Green Cauliflower Grapefruit Juice Leaf Lettuce Romaine Lettuce Okra Orange Orange Juice Papaya Red Bell Pepper Sweet Potato Remember: Eat at least one fruit or vegetable that is a good or high source of folate every day.

Foods High in Folate

Why Is Folate Important to Good Health?

High Sources of Folate

Good Sources of Folate

Remember: Eat at least one fruit or vegetable that is a good or high source of folate every day.