PCOS and Folate vs Folic Acid (13)

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(Originally published on my old blog SECS vs PCOS in April 2012)

As I have mentioned before, I have been researching folic acid and have come to the conclusion that it is not something I want to be putting in my body.  Folate is what counts, people.  Folate is what your body seeks from REAL FOOD.  I have looked at alternative supplemental forms of folate, but I have come to the conclusion that it is best to eat our nutrients whenever possible. So, being the semi-OCD lover of lists and charts that I am, I compiled a list of foods with their serving sizes and the amount of folate these servings contain.  I’m sharing it with you because I’m nice.  Really, I am 🙂

What this all boils down to is eat your fruits and veggies, for real, you can’t just swallow a pill and eat shitty food.  That’s not how we were designed.  PCOS is a disease that is fought with respect for our bodies, and this means whole, natural foods.  So suck it up, eat healthy, and remember- your kids will copy you!

My List:

(From what I understand, non-pregnant women need 400 µg per day, I believe this number jumps to 800 µg for women TTC and pregnant women, please correct me if I am wrong!  If you would like to add to the list or have a correction to make, please let me know!)

Edamame (1 cup) – 482 µg

Broccoli (1/2 cup) – 27.6 µg

Asparagus (1 cup) – 243 µg

Romaine lettuce (1 cup) – 63.9 µg

Brussels sprouts (1 cup) – 157 µg

Spinach (1/2 cup cooked)- 115 µg

Spinach (1 cup raw)- 58.2 µg

Collards (1 cup)- 177 µg

Black-eyed peas (1 cup)- 358 µg

Lentils (1 cup)- 358 µg

Okra (1/2 cup)- 36.8 µg

Kidney beans (1/2 cup)- 115 µg

Great Northern beans (1 cup)- 181 µg

Iceberg lettuce (1 cup)- 20.9 µg

Beets (1/2 cup)- 68 µg

Baby lima beans (1 cup)- 44.2 µg

Lima beans (1 cup)- 156 µg

Sunflower seeds (1 oz)- 66.4 µg

Corn (1 cup)- 53.6 µg

Popcorn (1 oz)- 4.8 µg

Baked beans homemade (1 cup)- 121 µg

Green peas (1/2 cup)- 47.2 µg

Baked potato (flesh and skin)- 83.7 µg

Cabbage ( 1 cup raw)- 38.3 µg

Cabbage (1 cup cooked napa)- 46.9 µg

Avocados (1 cup)- 122 µg

Peanuts (1 oz)- 40.6 µg

Peanuts (boiled, 1 cup in shell)- 47.2 µg

Peanut butter (creamy, 2 tbsp)- 23.7 µg

Tomato Juice (1 cup)- 50.8 µg

Orange juice (fresh 1 cup)- 74.4 µg

Oranges (1 large)- 55 µg

Strawberries (1 cup)- 36.5 µg

Eggs (1 large)- 18.3 µg

Bananas (1 medium)- 23.6 µg

That’s right, you’re welcome!  Now go chow down on some healthy grub!

*Disclaimer- I am sharing a list I made for myself about folate amounts by researching nutrition facts from online sources, I am in no way an expert and I have no way of knowing how valid these numbers truly are.*


Would you like to read the whole story? 

Check out all the posts in this series here.


Keep reading to find out what happened before and after this post!

If you were recently diagnosed with PCOS and are feeling a bit lost, my FREE printable action guide is a great place to get some direction!

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