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Folic Acid Sources

Best Source of Folic Acid

Multivitamin with 400 mcg. folic acid, taken daily.

Excellent Source (Contains 400 mcg)

1 cup of fortified cereals like Total Cereal and Product 19 Cereal contain 100% of the folic acid you need for one day.

 

Very Good Sources (contain >50 mcg)

Seaweed & Kelp

3 ozs
Split Peas & Lentils

 1/2 cup
Beef & Moose Liver

 3 ozs

Spinach & Greens

 1/2 cup
Cereals

 1 cup
Dried Beans

 1/2 cup
Orange Juice

 3/4 cup
Duck Eggs

 1

 

Good Source (contain 25-50 mcg)

 Broccoli

 1/2 cup
 Blackberries

 1 cup
 Green Peas

 1/2 cup
 Oranges

 1
 Corn

 1/2 cup
 Raspberries

 1 cup
 Peanut Butter

 2 tbsps

Many other Alaskan wild greens and berries may also contain folate.

Neural tube defects happen before most women know they are pregnant.

A daily multivitamin with 400 mcg. folic acid is recommended for all women of child bearing age.  Eating a variety of fortified breakfast cereals, bread, rice, pasta, beans, peas, fruits and vegetables and drinking orange juice can provide additional folate.  Do not take more than 1000 mcg. (1 mg) per day.

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