Folic acid

Need

Category Age Weight NEED (years) (kg) FOLATES (µg) Infants 0,5-1 7-10 50 Children 1-3 9-16 100 4-6 16-22 130 7-10 23-33 150 Males 11-14 35-53 180 15-17 55-66 200 18-29 65 200 30-59 65 200 60+ 65 200 Females 11-14 35-51 180 15-17 52-55 200 18-29 56 200 30-49 56 200 50+ 56 200 Expectant 400 * Nutrients 350

(SOURCE: National Research Institute for Food and Nutrition)

By virtue of the numerous functions covered by this vitamin, including the important protective role against cardiovascular diseases, many doctors recommend taking quantities higher than those shown in the table, in the order of 400-1000 µg / day (0.4 -1 mg / day)

Folic acid in food

Food Folic acid Food Folic acid Compressed yeast 1250 Turnip broccoli 194 Stock cubes 1050 Dried chickpeas / flour 180 Chicken, livers 995 Asparagus (field / greenhouse) 175 Chicken, giblets 530 Soybeans 172 Wheat germ 331 Turnip leaves 163 Cattle, liver 330 Envy / escarole 156 Horse, liver 330 Spinach 150 Soy steak 305 Dried broad beans 145 Pig, liver 295 Muesli 140 Wheat bran 260 Dried beans 130 Corn flakes 250 Chicken egg, yolk 130 Puffed rice 250 Chard 124 Forest asparagus 218 Peanuts 110

Folic acid content in some foods (mcg / 100g)
-Salvini et al., 1997-