Folate (Vitamin B9)

Benefits
Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).

Medifit Recommendation
Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top up your daily dose. Pregnant women and people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels. Don’t exceed 1,000 mcg of folate per day -- too much could lead to nerve damage or vitamin B12 deficiency.

Good Sources
Many pastas, breads, cereals, grains, and fruit juices produced in the U.S. are fortified with folic acid. Check labels for details. Other food sources include:
Spinach, cooked (1 cup)
230 mcg
Lentils, cooked (1/2 cup)
180 mcg
Papayas (1 medium)
116 mcg
Artichokes, cooked (1 medium)
107 mcg
Asparagus, boiled (4 spears)
89 mcg
Avocados (1/2 medium)
81 mcg
Raspberries (1 cup)
65 mcg
Black-eyed peas, canned (1/2 cup)
61 mcg
Red bell peppers (1 medium)
55 mcg
Oranges (1 medium)
39 mcg
Shiitake mushrooms, cooked (1/2 cup)
15mcg