this is one of the many nutrients that don't have to be disclosed on a nutrition label. If you are really concerned ask your doctor to test you. in the last three or so years i changed by diet by leaps and bounds and worried that I needed to supplement B12. Finds that i had more than enough even after two years of going raw. i do supplement but not daily.
Fitness Minutes: (105,108)
13,244 11/27/13 5:16 A
No one has mentioned lentils? they are EXTREMELY high in folate.
Some days I have 0 folic acid according to my tracker, but I eat tomatoes, mushrooms, and green beans daily, which have this nutrient, and romaine 2 X a week, most weeks.
If you are eating tons of spinach, you are getting more than you need per day, despite what your tracker says. Has your doctor said you have a deficiency in your folate levels?
If you eat 1/2 cup of pasta a day, and eat 1500 calories, then that is 40 % right there. If you eat 2000 calories, it is still 30%. A pack of instant oatmeal has 20 %. With the spinach and citrus you are probably easily reaching 100% of the RDA
Fitness Minutes: (72,135)
3,464 11/26/13 8:38 A
I eat tons of spinach and citrus - some pasta and virtually no cereal other than oatmeal. I can't get close to the folate requirements - but there's my multivitamin, which helps.
One also has to read the label. A 1/2 cup ( dry ) of pasta is 30 % of the RDA of folate/folic acid.
* Percent Daily Values are based on a 2.000 calorie diet. Your values may be higher or lower depending on your caloric needs.
What that means is that if you eat less than 2000 calories, the amount in this half cup of pasta is MORE than 30 % of YOUR RDA. In a 1500 calorie diet, it is 40 % of your RDA.
While the mg, or grams of folate don't vary in the cup of pasta, the folate we each need does vary. This is why SP measures it as 100 ( % of need ).. it varies for each individual. At 2250 calories, I may need more folate than a smaller person who eats 1400 calories. If we both eat the exact same amount of folate, the person eating 1400 calories would be eat almost twice the RDA percentage-wise.
I think that if you eat foods on the list of high folate foods, that you probably get enough folate. You don't need to up any particular food. Cereal is high in folate, but you can just as easily eat a 1/2 cup of pasta, and some vegetables.
Most of the nutrients SP allows us to count will be low due to members entries that they chose not to include nutrient info, and also manufacturers only being required to list 4 nutrients. It would take a lot of work to find all the nutrients in each food, and save them, so you could track it accurately. Do your best, ask doctor to test if you think it is a problem, or google " high **** foods ", and try to incorporate some into your diet ( **** = whatever nutrient concerns you )
Fitness Minutes: (22,732)
97 11/25/13 8:03 P
I'm a little ahead of my research, but here goes;
You, first, need to be concerned with the Folate/Folic Acid total. Folic Acid will get you the B, it's just synthetic (Cheerios etc.). Track both, and be aware of an upper recommended limit on the Folic Acid.
My tracker is set to both, with a vigilance on the upper limit of Folic Acid.
Thanks for this posting. I have to really work at getting enough folate, although I do love my fruits and vegetables. Thank goodness for Cheerios!!
Fitness Minutes: (72,135)
3,464 5/16/13 1:23 P
Great info. I love pasta and all vegetables and fruit (eat lots of vegetables), but not so big on cereals. Guess I need to up the cereal a bit (that's pretty easy to do since I eat virtually none except oatmeal now).
Yearly check ups are important. Sorry you have to go through this now, but it's amazing what they can do. I'm a 13-year HER2 breast cancer survivor - HER2 was really bad back in 2000. Doing great now. So hang in there.
I like your comments in your signature about the colonscopy. I had polyps 10 years ago and was told to get the colonscopy repeated in 1 year. I have not had one since, but now have major symptoms and will have to have surgery, don't know about chemo yet. I go to the surgeon on June 18 to schedule it all. I am scared now, really. I just got too busy to follow up, at least I thought. Now wish I had. Evelyn
I had a severe folate deficiency, so have had to really watch this nutrient. I have found, like you, that it can be difficult to hit the minimum each day. Although I prefer whole foods, I now make sure that I include whole-grain pastas or Cheerios almost every day (both are fortified with 50% RDA of folate per serving).
A typical day for me includes:
50% RDA - from Cheerios or pasta 10% RDA - from milk and yogurt 3% RDA - from coffee 12% RDA - from oat bran and wheat germ (I always add a couple of Tbsp of each to my breakfast) 30% RDA - from my 2 cups of either raw spinach, cooked cauliflower, or cooked broccoli at lunch 30% to 60% RDA - from my cooked cauliflower, cooked broccoli, cooked brussels sprouts, or cooked asparagus at dinner (usually 200g of whichever) 10% to 20% RDA - from the various other fruits and veg that I have during the day (usually a lot of berries, apples, onions, mushrooms, and tomatoes)
If I've decided to skip the cereal or pasta that day, I find I usually come up around 90% or 95% RDA, so have been known to throw a couple of tablespoons of hemp hearts (at 5% per tablespoon) in to my yogurt to get some healthy fats and bring up my folate total.
Really, the fortified "processed" foods do make this one a lot easier. I seriously love asparagus (64% RDA in 200g), but am not willing to have 200g-300g of it every day! Having the options of a cereal, a pasta, or asparagus to get the bulk of the folate at least allows for some variety. Just be careful of just how fortified your choice of cereal or pasta is --- I've seen them range from 5% to 50%.
I, too, find this and other nutrients that I don't get the right amount, but follow the diet plan. Hopefully it is that way with me, too.
I do find I have a hard time getting enough protein. I always go over on fats, under on protein, and usually stay right on target for carbs. I need to so some adjusting. I also have trouble getting enough fiber.
Fitness Minutes: (72,135)
3,464 5/15/13 7:15 A
Thanks, everyone! I hope I'm getting more than the tracker claims. Thanks for the link - I'll check it out.
Since this is not a mandated nutrient to be listed on a food label you are probably getting somewhat more than your report shows. For a complete listing of folate in food, click this link. Select the nutrient by "amount" and you will get a large listing.
I think that some of the nutrition tracking numbers can be off because of what is listed on nutrition labels. I don't believe that food manufacturer have to list the folate percentage so they do not get entered into you nutrition that you are eating. I think this is true of a number of the nutrition items. Can somebody confirm??
I have also noticed that there are some foods that don't include all the nutrition that you can find when you research elsewhere.
Fitness Minutes: (7,857)
797 5/14/13 12:57 P
That is one of the things that I tend to be low on as well. My goal is 300-500 being pregnant, but I am usually 115-150 folate. I even take a daily flintstone that contains folic acid, but so far as I know from the dr. I am okay with where I am.
Some things in foods you track do not contain the data for things like folate so you may be getting more than you actually think you are b/c it is not showing up in the tracker.
Asparagus has a lot of folate as well.
Fitness Minutes: (26,158)
302 5/14/13 12:43 P
Hi I have the same issue. Great question maybe some SP members will have some great suggestions.
Fitness Minutes: (72,135)
3,464 5/14/13 12:22 P
Does anyone else have a problem getting enough folate? No matter what I eat during the day, my folate is always below goal. I've added beans, eat tons of spinach and other dark greens, oranges and sometimes orange juice. Still can't meet the 100 minimum. GRRRR......
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