What are the Eleven Principles to Create Nurturing and Healing Holistic Kitchens?

 WHAT ARE THE BEST FOOD SOURCES OF FOLATE?

Marginal deficiencies of protein, vitamins A, C, E, B6, and folic acid have been shown to result in greater vulnerability to a number of viral and bacterial processes. [1] We need 400 mcg. folic acid daily.  However, during pregnancy or with high homeocysteine inflammatory levels, a 1000 mcg, daily will prevent heart attack. A daily intake of nutritional yeast on yogurt, half a cup of lentils every other day, or Barley Life twice a day from Aim International, or organic liver once a week is advised. Otherwise, a sublingual form combined with B12, B6, and biotin is available through www.trivita.com.

As per 100 g. (¼ cup) portions from Nutrition Almanac,

McGraw Hill, 1996:

2022 mcg. 1 tbsp.Brewer’s yeast/Nutritional                                                       

770 mcg.   3.5 oz. chicken livers                               

585 mcg.   1 tbsp. sprouted barley grass, powdered, low temperature

410 mcg.   Curried Lentil Loaf  

376 mcg.   4 oz. chicken giblets                                               

440 mcg.   ¼ cup black-eyed peas                                                         

430 mcg.   rice germ                                                                   

245 mcg.   4 oz. organic beef liver free                                                              

216 mcg.   Spinach and Sprout Salad 

211 mcg.   ¼ cup chickpea flour (gram flour)

175 mcg.   ¼ cup kidney beans

143 mcg.   1 cup yellow string beans

132 mcg.   1 cup raw endive

131 mcg.   ½ cup cooked spinach

130 mcg.   Flakey Low Carb Pie Crust 

125 mcg.   garbanzo beans / chana / chickpeas (25 g. carb in a quarter-cup)

118 mcg.   Speedy Four Bean Soup 

90 mcg.     ¼ cup red lentils

88 mcg.     ½ cup asparagus

76 mcg.     1 cup Romaine lettuce

76 mcg.     1 cup raw cucumber

74 mcg.     ¼ cup pinto beans (9 carbs)

72 mcg.     chocolate chips

65 mcg.     spinach cooked

65 mcg.     filberts

62 mcg.     ½ avocado

62 mcg.     1 cup broccoli

64 mcg.     ¼ cup black beans

60 mcg.     beet greens

56 mcg.     peanuts roasted

52 mcg.     homemade unpeeled potato chips with olive oil

51 mcg.     1 oz. crispy kelp

50 mcg.     Barley kernels unhulled

45 mcg.     1/4 cups Great Northern beans (9 g. carbs) 

45 mcg.     1 Mango (35 g. carb)

45 mcg.     ½ cup boiled beets

40 mcg.     1 organic orange

38 mcg.      English walnuts

33 mcg.      oatmeal porridge

32 mcg.      split peas or 4 figs

26 mcg.      1 cup strawberries (usual portion)                               

27 mcg.      pecans

25 mcg.      green peas

24 mcg.      1 cup enriched white wheat flour