Determine the Food Sources of Folate?

Folate occurs naturally in foods. Although folate is found in a wide variety of foods, it is present in a relatively low density except in liver. Diets that contain adequate amounts of fresh green vegetables (i.e. in excess of three servings per day) will be good folate sources. Folate losses during harvesting, storage,' distribution and cooking can be considerable. Similarly, folate derived from animal products is subject to loss during cooking. Some staples, such as' white rice are low in folate. Figure 8.10 illustrates some common sources of folate as also highlighted in the classification herewith:

• Rich sources: Liver, dried yeast, leafy vegetables, wheat germ and rice polishing s.
• Good sources: Whole cereals, dried legumes (pulses have twice as much folic acid as cereals), nuts, fresh oranges, green leafy vegetables,
• Fair sources: Milled cereals, other vegetables, milk and fruits.

It is important to remember that the natural folates found in foods are in a conjugated form, which reduces their bioavailability by perhaps as much as 50%. In addition, natural folates are much less stable.