Nutrient Food Sources
Folic acid
Folic acid works together with vitamin B12 in many body functions including cell division and DNA synthesis, and particularly nervous system development in the developing foetus. Absorption and function can be affected by alcohol and high dietary fibre, such as wheat bran, plus B12 and zinc deficiencies.
| Food Sources of folic acid | Amount (µg/100g) |
| Asparagus | 175 |
| Aubergine | 110 |
| Blackeye beans | 210 |
| Broccoli | 90 |
| Brussel sprouts | 135 |
| Cabbage | 75 |
| Calf’s liver | 110 |
| Cashew nuts | 68 |
| Cauliflower | 66 |
| Chicken liver | 1350 |
| Chickpeas | 180 |
| Flaxseeds/ linseed | n/a |
| Green peas | 62 |
| Hazelnuts | 72 |
| Kale | 120 |
| Kelp (sea vegetable) | n/a |
| Kidney beans | 130 |
| Leeks | 56 |
| Lentils | 110 |
| Lettuce | 55 |
| Lima beans | n/a |
| Mint, fresh | 110 |
| Mung bean (sprouts) | 61 |
| Mustard and cress | 60 |
| Okra | 83 |
| Parsley, fresh | 170 |
| Peanuts | 110 |
| Runner beans | 60 |
| Sesame seeds | 97 |
| Spinach | 81 |
| Split peas | n/a |
| Spring greens | 92 |
| Soya beans | 370 |
| Soya flour | 410 |
| Walnuts | 66 |
| Wheat bran | 260 |
(n/a = figures not yet available)
Source: McCance and Widdowson’s The Composition of Foods (6th Edition)