The normal daily requirements are 100-200 microgrammes per day. Adult requirement is 200 mcg per day (1)
Absorption occurs in the duodenum and jejunum. There are sufficient body stores for four months supply.
Folate is synthesised by bacteria of the gastrointestinal tract. Other sources include green leafy vegetables and liver.
CKS dietary advice about foods that are a good source folate include (2):
More details examples of dietary sources of folic acid include (3):
Food | Approximate Microgrammes (µg) |
Beef liver, cooked, braised, 75g | 215 |
Lentils, mature seeds, cooked, boiled, ½ cup | 179 |
Spinach, frozen, cooked, boiled, ½ cup | 115 |
Asparagus, boiled, 4 spears | 89 |
Spinach, raw, 1 cup | 58 |
Peanuts, all types, dry roasted, 25g | 41 |
Egg, whole, raw, fresh, 1 large | 24 |
Banana, raw, 1 medium | 24 |
Reference:
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