A Simple Plan to Create the New You by Jim Cooper - HTML preview

Folic Acid: Necessary for DNA and RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism.

Deficiency Symptoms: May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.

US RDA: 0.4 mg per day for adults.

FOLIC ACID

SERVING FOODS THAT CONTAIN NIACIN SIZE CALORIES IU (Nutritional amount) % Daily value

Asparagus, Boiled 1 cup 43.2 262.8 65

Beets, boiled 1 cup 74.8 136 33

Black beans, boiled 1 cup 227 255.94 63

Brussels sprouts, boiled 1 cup 60.8 93.6 23

Collard greens, boiled, drained 1 cup 49.4 176.7 44

Flax seeds 1/4 cup 190.6 107.72 27

Garbanzo beans, cooked 1 cup 269 282.08 70

Green peas, boiled 1 cup 134.4 101.28 25

Greens, Turnip, Cooked 1 cup 28.8 170.5 42

Kidney beans, cooked 1 cup 224.8 229.39 57

Lentils, boiled 1 cup 229.7 357.98 88

Lima beans, cooked 1 cup 216.2 156.23 38

Liver, calf 4 oz-wt 187.1 860.7 212

Mustard greens, boiled 1 cup 21 102.76 25

Navy beans, cooked 1 cup 258.4 254.62 63

Papaya 1 each 118.6 115.52 28

Pinto beans, cooked 1 cup 234.3 294.12 73

Romaine lettuce 2 cup 15.7 151.98 38

Soybeans, cooked 1 cup 297.6 92.54 23

Split peas, boiled 1 cup 231.3 127.2 31

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