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
86