I take a pre-natal vitamin, but I still find this topic interesting.
I was about to say that I am certain that I now have more folate in my diet than pre Atkins, to be sure I did some research and this is what I found...
What was most striking to me is that spinach and broccoli which I eat a lot of since beginning Atkins are much higher in Folic Acid than enriched products which the exception of 100% enriched cereal. Eggs have as much folic acid as a slice of bread, and I have certainly increased my egg consumption.
Even without the supplement it is likely that I reach the reccommend folate levels for women of child bearing age.
Table of Food Sources of Folate (5)
Food Micrograms
Ready to eat cereal, fortified with 100% of the DV, 3/4 c 400 100
Beef liver, cooked, braised, 3 oz 185 45
Cowpeas (blackeyes), immature, cooked, boiled, 1/2 c 105 25
Breakfast cereals, fortified with 25% of the DV, 3/4 c 100 25
Spinach, frozen, cooked, boiled, 1/2 c 100 25
Great Northern beans, boiled, 1/2 c 90 20
Asparagus, boiled, 4 spears 85 20
Wheat germ, toasted, 1/4 c 80 20
Orange juice, chilled, includes concentrate, 3/4 c 70 20
Turnip Greens, frozen, cooked, boiled, 1/2 c 65 15
Vegetarian baked beans, canned, 1 c 60 15
Spinach, raw, 1 c 60 15
Green peas, boiled, 1/2 c 50 15
Broccoli, chopped, frozen, cooked, 1/2 c 50 15
Egg noodles, cooked, enriched, 1/2 c 50 15
Rice, white, long-grain, parboiled, cooked, enriched, 1/2 c 45 10
Avocado, raw, all varieties, sliced, 1/2 c sliced 45 10
Peanuts, all types, dry roasted, 1 oz 40 10
Lettuce, Romaine, shredded, 1/2 c 40 10
Tomato Juice, canned, 6 oz 35 10
Orange, all commercial varieties, fresh, 1 small 30 8
Bread, white, enriched, 1 slice 25 6
Egg, whole, raw, fresh, 1 large 25 6
Cantaloupe, raw, 1/4 medium 25 6
Papaya, raw, 1/2 c cubes 25 6
Banana, raw, 1 medium 20 6
Broccoli, raw, 1 spear (about 5 inches long) 20 6
Lettuce, iceberg, shredded, 1/2 c 15 4
Bread, whole wheat, 1 slice 15 4
* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for folic acid is 400 micrograms (mcg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.
This fact sheet was developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction with the Office of Dietary Supplements (ODS) in the Office of the Director of NIH
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