Folate (Folic Acid)
葉酸
Recommended daily intake: 240 μg
A water-soluble vitamin essential for DNA synthesis and cell division. It's especially important for healthy fetal development in early pregnancy.
Key benefits and functions
- Supports DNA synthesis and cell division
- May help prevent neural tube defects in the developing fetus
- Supports red blood cell formation
- Helps metabolize homocysteine
Risks of deficiency
- Megaloblastic anemia
- Neural tube defects (in the fetus)
- Growth impairment
- Mouth ulcers
Risks of excessive intake
- May mask a vitamin B12 deficiency
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Top 10 foods richest in Folate (Folic Acid)
Ranked by Folate (Folic Acid) per typical serving (compared by how much you actually eat)
Stir-fried liver & Chinese chives
Meat900μg/ per serving（180g）
Chicken liver (raw)
Meat520μg/ per serving（40g）
Pork liver (raw)
Meat486μg/ per serving（60g）
Baby food (chicken liver & vegetables)
Meat320μg/ per serving（80g）
Edamame (salted, izakaya style)
Beans & Pulses312μg/ per serving（120g）
Frozen edamame
Beans & Pulses208μg/ per serving（80g）
Spinach (raw)
Vegetables168μg/ per serving（80g）
Tonkatsu set meal
Meat165μg/ per serving（550g）
Garland chrysanthemum (raw)
Vegetables152μg/ per serving（80g）
Sweet corn (boiled)
Vegetables151μg/ per serving（175g）
Related research (PubMed)
This is the number of search results on PubMed. The content and conclusions of individual papers vary, and the count itself does not demonstrate any effect.
This information is not medical advice. Disclaimer
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