Many people are lacking in folic acid as well as vitamin B. Apart from taking a supplement, the only way to get sufficient amounts is through vitamin B rich food. It is common for someone to be lacking in B12 but can't see the signs because they are taking folate. For this reason you should always choose supplements that have folate and the full B vitamin range as well.
The FDA (Food and Drug Administration) have a recommended DV percentage for folate which is 400 and above. The simplest way to describe the DV value is whatever the percentage of the ingredient is, that represents the percentage of your daily intake. In one day you may eat two 25% DV folic acid items, followed by five 10% DV folic acid items to make your total daily intake of folic acid 100%. All cereal that has 100% DV fortified folic acid is a simple and great daily source. The higher the DV percentage, the better a source of folic acid the particular food is.
Vitamins Folic Acid
With a high 45% DV, just 3 OZ of braised beef liver is a fantastic way to get folic acid. The next step down is 25% for any 25%DV serving of cereal or half a cup of boiled immature cowpeas / blackeyes.
Another good folic acid source is spinach, and only a half cup has a 25% folic acid DV. The same amount of boiled great northern beans or at least four spears of asparagus would have a 20% DV. These are both excellent foods for your daily folic acid intake, and offer many other health benefits as well.
Some other foods with good folic acid levels are green peas, broccoli, lettuce and avocado. They are all about 10-15% DV, as well as orange juice, vegetarian beans, raw spinach and wheat germ. Pretty much all leafy vegetables which are dark green in color have high folic acid values.
Even if you feel you have adequate intake of foods that contain folic acid quiet often, it really needs to be maintained daily to prevent problems. There are so many positive health benefits to ensuring you have an optimum vitamin B and folate level, it is worth it for everyone to take a dietary supplement also.
Cereals, vegetables, liver and juices can all be made a part of your daily diet plan to prevent illness or disease due to folic acid deficiencies. By checking the DV value for foods you should be able to easily make up your 100% folic acid DV per day.
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Nature Made Folic Acid 400mcg, 250 Tablets (Pack of 3) Feature
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- Contains 100% RDA of folic acid per serving tablet
Nature Made Folic Acid 400mcg, 250 Tablets (Pack of 3) Overview
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