I’m browsing through the same site that I mentioned in my last blog post. They have a list of the top 20 Folate Foods. It’s important to get enough folate in your body if you have MTHFR gene mutation. I have been increasing my folate intake and I hoping to feel it kick in at any moment. I’ve also increased my methyl folate supplements too from 1,000 mcg to 2,000 mcg per day.
Here is the top 20 Folate Foods that I found on the site.
- Duck liver (raw) 738mcg
- Mung beans (raw) 625mcg
- Chickpea /besan flour 437mcg
- Leek (freeze-dried) 366mcg
- Wheat germ 281mcg
- Peanuts (raw) 240mcg
- Sunflower seeds (toasted) 238mcg
- Red capsicum/ peppers (freeze-dried) 229mcg
- Spinach (raw) 194mcg
- Asparagus (frozen) 191mcg
- Mustard greens (raw) 187mcg
- Quinoa (uncooked) 184mcg
- Lentils (cooked) 181mcg
- Kelp seaweed (raw) 180mcg
- Collard greens (raw) 166mcg
- Lima beans (cooked) 150mcg
- Black beans (cooked) 149mcg
- Egg yolk (raw) 146mcg
- Cos or Romaine lettuce (raw) 136mcg
- Kidney beans (cooked) 130mcg
