Folic acid

requirement

Category	Age	Weight	REQUIREMENTS
	(years) (1)	(kg) (2)	FOLATE (µg)

infants	0, 5-1	7-10	50
children	1-3	9-16	100
	4-6	16-22	130
	7-10	23-33	150
males	11-14	35-53	180
	15-17	55-66	200
	18-29	65	200
	30-59	65	200
	60+	65	200
Females	11-14	35-51	180
	15-17	52-55	200
	18-29	56	200
	30-49	56	200
	50+	56	200
expectant			400 (12) *
Nourish			350

(SOURCE: National Research Institute for Food and Nutrition)

By virtue of the numerous functions covered by this vitamin, including the important protective role against cardiovascular diseases, many doctors recommend taking quantities greater than those shown in the table, in the order of 400-1000 µg / day (0.4 -1 mg / day)

Folic acid in foods

Food	Folic acid	Food	Folic acid
Compressed brewer's yeast	1250	Turnip broccoli	194
Broth nuts	1050	Dried chickpeas / flour	180
Chicken, chicken livers	995	Asparagus (field / greenhouse)	175
Chicken, giblets	530	Soybean sprouts	172
Wheat germ	331	Turnip leaves	163
Bovine, liver	330	Envy / escarole	156
Horse, liver	330	spinach	150
Soy steak	305	Dried broad beans	145
Pork, liver	295	Muesli	140
Wheat bran	260	Dried beans	130
Corn flakes	250	Chicken egg, yolk	130
Puffed rice	250	chard	124
Wood asparagus	218	peanuts	110