Introduction
Folic acid is a vital vitamin, which is essential for cell formation. The body absorbs it through food in so-called folate compounds. However, these are heat-sensitive and water-soluble.
There is particularly high levels in green leafy vegetables and in animal innards – especially in the kidneys and liver. However, much of it is lost through frying or cooking. Since sufficient intake is difficult to achieve, folic acid is used as a dietary supplement in cases of deficiency and pregnancy where there is an increased need for it.
These foods are folic acid donors
Offal mainly kidney and liver Leafy vegetables Kale and Brussels sprouts Pulses (chickpeas, lentils, peas) Nuts Asparagus Wheat bran
- Offal mainly kidney and liver
- Leafy vegetables
- Kale and Brussels sprouts
- Pulses (chickpeas, lentils, peas)
- Nuts
- Asparagus
- Wheat bran
Table with folic acid values
The following values refer to the folic acid content per 100 grams. Vegetables: Kale – 190 μg Lamb’s lettuce – 145 μg Leek – 110 μg Spinach – 145 μg Asparagus – 108 μg Cauliflower – 125 μg Brussels sprouts – 182 μg Beetroot – 85 μg Broccoli – 111 μg Carrots – 55 μg Fruits: Cherries – 52 μg Sour cherries – 75 μg Strawberries – 45 μg Grapes – 43 μg Honeydew melon – 30 μg Raspberries – 30 μgHülsenfrüchte: Peas – 155 μg Lentils – 170 μg Soybeans – 250 μg White beans – 190 μg Kidney beans – 130 μg Chickpeas – 340 μg Peanuts – 170 μg Cereals: Edible bran – 195 μg Oat flakes – 88 μg Crispbread – 87 μg Quinoa – 184 μg Rye (whole grain) – 140 μg Offal and meat: pig liver – 136 μg Liver pate – 60 μg Beef kidney – 170 μg Other: Brie – 65 μg Egg – 67 μg Camembert – 44 μg