Where is folate found?
|product||Average content (mcg/100g)|
|Baker’s yeast, dehydrated||2340|
|Liver chicken, raw||1640|
|Beans, mung, mature, seeds, dry||421|
|Wheat, whole, pre-cooked, raw||331|
|Haricot bean, dry||307|
|Breakfast cereals, diet, plain||233|
|Chocolate powder for beverage, with sugar||219|
|Egg yolk, cooked||166|
|Asparagus, green, raw||150|
|Legume, cooked (average)||131|
Folate and Folic Acid Content of Selected Foods – Reference: « Anses. 2020. Ciqual French food composition table ».
Unfortunately folates contained in foods are unstable and susceptible to oxidation; they rapidly lose activity during food processing, manufacturing and storage and have a bioavailability range of 25-50%, depending on the kind of food. Fresh leafy vegetables stored at room temperature may lose up to 70% of their folate activity within three days and a cooking process in water can increase the loss to 95%.
Humans cannot synthesize folate and because of its water-soluble nature, the body stores folate to a limited extent. For this reason folate represents a dietary requirement and must be consumed by diet. Whether we ingest food containing natural or synthetically derived folates, they are metabolized to 5-methyltetrahydrofolate, which is considered the biologically active form of the B-vitamin folic acid.