"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
