It is possible to get too much folic acid, but only from artificial sources such as multivitamins and fortified foods like breakfast cereals. You cannot get too much from foods that naturally contain folate. Unless your doctor prescribes a larger amount, you should not consume more than 1,000 micrograms of folic acid per day. Folate is an essential nutrient that helps the body produce and maintain new cells.
It is especially important during periods of rapid growth and development such as pregnancy and infancy. Eating a balanced diet with plenty of fruits and vegetables will ensure that you are getting enough folate to meet your body's needs. The recommended daily intake of folate for adults is 400 mcg per day. However, pregnant women should aim for 600 mcg per day to ensure proper fetal development. The following foods have the highest levels of folate: spinach, kale, turnip greens, romaine lettuce, raw cabbage, Brussels sprouts, broccoli, raw or sprouted seeds and nuts. A quarter cup of sunflower seeds contains 82 micrograms (mcg) of folate, peanuts contain 88 mcg per quarter cup, and just two tablespoons of flaxseed contain 54 mcg of folate.
Folate is also necessary for the production of healthy red blood cells and is essential during periods of rapid growth such as pregnancy and fetal development. Including a variety of folate-rich foods in your diet is the best way to ensure that you are getting enough folate to meet your body's needs. Eating a balanced diet with plenty of fruits and vegetables will help you get the recommended daily intake of folate. It is important to note that you can get too much folic acid from artificial sources such as multivitamins and fortified foods like breakfast cereals. You should not consume more than 1,000 micrograms of folic acid per day unless your doctor prescribes a larger amount. In conclusion, you can get enough folate from food if you include a variety of folate-rich foods in your diet. Eating a balanced diet with plenty of fruits and vegetables will ensure that you are getting enough folate to meet your body's needs.
