Needed for:
Helps synthesize and repair DNA, and assists in certain chemical reactions in the body. It helps with cell division and growth, particularly in infancy and pregnancy, which is why taking folic acid supplements during pregnancy is so important. Folate also helps to make red blood cells and prevent anemia.
Recipes rich in Folic Acid:
Blueberry oatmeal
Sweet potato carrot soup
Strawberry/banana/spinach smoothie
Hummous
Dairy Sources:
1/2 cup cottage cheese: 14 mcg
Recommended Daily Intake:
– Birth to 6 months: 25 mcg
– 6-12 months: 35 mcg
– 1-3 years: 50 mcg
Found in:
1/8 C chickpeas: 139 mcg
1/8 cup lentils: 104 mcg
1/8 cup kidney beans: 79 mcg
1/2 cup fresh orange juice: 69 mcg
1/4 avocado: 32 mcg
1/8 cantaloupe: 29 mcg
2 tablespoons spinach: 27 mcg
1 tablespoon peanut butter 17
2 tablespoons broccoli 13
1/2 cup strawberries 12
2 tabelspoons sweet potato 5
1/2 cup blueberries 4
1/8 cup rolled oats 3
