Daily Folate Requirements & Food Sources

The following chart depicts the RDA (recommended daily allowance) for Folate, the water-soluble B-vitamin that is important in the development and maintenance of cells.

Folate - The water-soluble B-Vitamin
Age		Recommended Daily Allowance
Children	1 yr - 3 yrs	150 µg
	4 yrs - 8 yrs	200 µg
Males/Females	9 yrs - 13 yrs	300 µg
	14 yrs +	400 µg
	19 yrs +	400 µg
Pregnant	14 yrs +	600 µg
Lactating	14 yrs +	500 µg

Food Sources for Folate

Folate-Fortified Cereals - 3/4 cup - 100 to 400 µg Folate

Beef Liver, 3 ounces braised - 185 µg Folate

Cowpeas, 1/2 cup - 105 µg Folate

Great Northern Beans, 1/2 cup cooked - 90 µg Folate

Raw Spinach - 1 cup - 60 µg Folate

While beef liver contains an impressive amount of folate, it's the worst choice in our list and the fat content as well as the method of preparation may cancel out any healthy benefits provided by the folate content. Beef Liver is typically dredged in flour, then in eggs and then again in flour before being dipped in oil.

As to fortified cereals, one cup of 'almost any food' isn't that much, particularly when it comes to cereal. It's very easy to get carried away and instead of enjoying the recommended 3/4 cup or 1 cup serving size - the dieter may end up enjoying 3-4 times that amount.

There is a common term for students entering college called the 'Freshman 20'. With the student now out of their own and with many living in dorms without access to a proper stove, many grab convenient foods like cereal. While cereal is a healthy choice when its low in sugar content, too much can trigger weight gain and therefore the term Freshman 20. It's not uncommon for new students to gain 10, 15, 20 or more pounds as they enter their freshman year of college.

Great Northern Beans are a terrific choice for your diet plan. They stick to the ribs and are low in calories.