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3 week weight loss meal plan. Foods with folate aka folic acid although slightly different 1. 9 beef liver. Eating just one cup of boiled asparagus provides 262 mcg of folic acid which provides approximately.
Folate is found in a number of plant and animal foods including spinach kale broccoli avocado citrus fruits eggs and beef liver. 3 ounces contain 215 micrograms 54 percent dv spinach. 12 cup cooked contains 131 micrograms 33 percent dv black eyed peas.
Asparagus contains a concentrated amount of many vitamins and minerals including folate. 15 healthy foods that are high in folate folic acid 1. Here are some of the top sources of folate and folic acid according to the national institutes of health.
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