Eating a High Folate Diet
It is very important for people with MTHFR anomalies to get enough folate, whether in the form of naturally occurring folate, folic acid or other folate supplements. MTHFR anomalies interfere with the body’s absorption of folic acid, so a high folate diet is one of the best ways to get enough folate. Unfortunately, some naturally occurring folate can be destroyed very easily through improper storage or cooking. Eating a high folate diet means not just eating foods high in folate, but knowing how to prepare them so you can get the maximum benefit.
Part 1 – Sources of Folate
Naturally occurring folate can be found in a number of food sources. The best known sources of folate are green leafy vegetables like romaine lettuce and spinach. What many people do not realize is that folate is also found in many varieties of beans. The biggest problem Americans have getting a high folate diet isn’t difficulty in finding foods high in folate, it’s that high folate foods just aren’t a part of the typical American diet.
Foods High in Folate:
Beef liver, cooked, braised, 3 ounces – 54%
Lentils, mature seeds, cooked, boiled, ½ cup – 45%
Spinach, frozen, cooked, boiled, ½ cup – 29%
Great Northern beans, boiled, ½ cup – 23%
Asparagus, boiled, 4 spears – 22%
Avocado, raw, all varieties, sliced, ½ cup – 15%
Spinach, raw, 1 cup – 15%
Papaya, raw, 1 cup cubes – 13%
Corn, sweet, yellow, canned ½ cup – 13%
Broccoli, chopped, frozen, cooked, ½ cup – 13%
Tomato Juice, canned, 1 cup – 12%
Green peas, frozen, boiled, ½ cup – 12%
Orange juice, chilled, includes concentrate, 1 cup – 12%
Peanuts, all types, dry roasted, 1 ounce – 10%
Broccoli, raw, 2 spears (each 5 inches long) – 10%
Wheat germ, crude, 2 Tablespoons – 10%
Strawberries, raw, 1 cup – 10%
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