"Considering that the level of intake of folic acid from fortified foods is estimated to be no more than 100 to 200 mcg per day and recognizing that many pregnancies are unplanned, all women who could become pregnant should take a multivitamin containing 400 mcg (0.4 mg) of folic acid daily."

Source: Health Canada

 

"women in good health eat a diet of folate-rich foods, along with daily supplementation with a multivitamin which includes folic acid (0.4 mg to 1.0 mg) for at least two to three months before conception and throughout the pregnancy and postpartum periods (for a minimum of four to six weeks and as long as breastfeeding continues)"

 

"women with a family history of NTD or other health complications, the SOGC recommends increasing dietary intake of folate-rich foods and daily supplementation with multivitamins (including 5 mg of folic acid) at least three months before conception and continuing 10 to 12 weeks postconception."

Source: Canadian Pediatric Society

 

Food	1 Food Guide Serving	Micrograms of folate as dietary folate equivalents (ug DFEs)
Amounts are approximate based on Canadian Nutrient File, 2007b.
Lentils and romano beans	175 mL	265-270
Black beans	175 mL	190
Okra	125 mL	140
White beans	175 mL	125
Asparagus and spinach, cooked	125 mL	120
Salad greens, such as Romaine lettuce, mustard greens and endive	250 mL	80-110
Pinto beans, kidney beans and chickpeas	175 mL	70-100
Pasta made with enriched wheat flour	125 mL	90
Avocado	½ fruit	80
Sunflower seeds, shelled	60 mL	80
Bagel made with enriched wheat flour	½ bagel (45 g)	60-75
Brussels sprouts, beets and broccoli, cooked	125 mL	70
Bread made with enriched wheat flour or enriched corn meal	1 slice or ½ pita or ½ tortilla (35 g)	45-65
Spinach, raw	250 mL	60
Orange juice from concentrate	125 mL	60
Parsley	125 mL	50
Parsnips	125 mL	50
Peanuts, shelled	60 mL	45
Eggs	2 large	45
Corn	125 mL	40
Seaweed	125 mL	40
Orange	1 medium	40
Green peas	125 mL	40
Raspberries, strawberries, blackberries	125 mL	15-35
Enriched ready to eat cereal	30 g	10-35
Broccoli and cauliflower, raw	125 mL	30
Snow peas	125 mL	30
Pineapple juice	125 mL	30
Walnuts, almonds and hazelnuts, shelled	60 mL	20-30
Baby carrots	125 mL	25
Kiwifruit	1 large	20
Clementine	1 fruit	20

Source: Health Canada

Content on this page has not been checked for accuracy. The author's credentials have not been confirmed. Always use multiple peer-reviewed scholarly sources and good clinical judgement in your decision making.

The Compendium platform was created by David Kwinter, MD, CCFP(EM).

Dr. Kwinter is a Cayman Family Doctor. He runs a Family Medicine Clinic at Cayman Medical in George Town, Grand Cayman, Cayman Islands.