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What foods contain the highest amount of folate?

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Quick Answer

Leafy greens and products made with baker's yeasts are good sources of folate, a water-soluable B vitamin recommended for women of childbearing age that helps eliminate neural tube defects in infants. Spinach tops the list at 1,687 micrograms of folate per serving.

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Full Answer

In addition to spinach, leafy greens such as endive, lettuce, mustard and turnip greens are excellent sources of folate, as are goose and duck liver. Folate is found naturally in most fruits, legumes, meats, grains and seafood. The National Institute of Health recommends adult men and women consume 400 micrograms of folate daily, with pregnant women increasing the daily intake to 600 micrograms daily. To increase consumption of this B vitamin, the U.S. Food and Drug Administration began requiring cereal and grain manufacturers to add folic acid, the synthetic form of folate, to products such as bread, pasta and rice in 1998.

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