lucytest 发表于 2012-10-12 23:21
<br/>因为一直有印象觉得牛油果叶酸含量不错,备孕时我每天都会吃半个,不过刚才研究了一下,不排在前十算正常 ...
<br/><br/>1. Dark Leafy Greens
<br/> Spinach — 1 cup = 263 mcg of folate (65% DV)
<br/> Collard Greens — 1 cup = 177 mcg of folate (44% DV)
<br/> Turnip Greens — 1 cup = 170 mcg of folate (42% DV)
<br/> Mustard Greens — 1 cup = 103 mcg of folate (26% DV)
<br/> Romaine Lettuce — 1 cup = 76 mcg of folate (19% DV)
<br/>2. Asparagus
<br/>3. Broccoli
<br/>4. Citrus Fruits
<br/> Papaya — One papaya = 115 mcg of folate (29% DV)
<br/> Oranges — One orange = 40 mcg of folate (10% DV)
<br/> Grapefruit — One grapefruit = 30 mcg of folate (8% DV)
<br/> Strawberries — 1 cup = 25 mcg of folate (6.5% DV)
<br/> Raspberries — 1 cup = 14 mcg of folate (4% DV)
<br/>5. Beans, Peas and Lentils
<br/> Lentils — 1 cup = 358 mcg of folate (90% DV)
<br/> Pinto Beans — 1 cup = 294 mcg of folate (74% DV)
<br/> Garbanzo Beans — 1 cup = 282 mcg of folate (71% DV)
<br/> Black Beans — 1 cup = 256 mcg of folate (64% DV)
<br/> Navy Beans — 1 cup = 254 mcg of folate (64% DV)
<br/> Kidney Beans — 1 cup = 229 mcg of folate (57% DV)
<br/> Lima Beans — 1 cup = 156 mcg of folate (39% DV)
<br/> Split Peas — 1 cup = 127 mcg of folate (32% DV)
<br/> Green Peas — 1 cup = 101 mcg of folate (25% DV)
<br/> Green Beans — 1 cup = 42 mcg of folate (10% DV)
<br/>6. Avocado(牛油果)
<br/>7. Okra
<br/>8. Brussel Sprouts
<br/>9. Seeds and Nuts
<br/> Sunflower Seeds — ¼ cup = 82 mcg of folate (21% DV)
<br/> Peanuts — ¼ cup = 88 mcg of folate (22%)
<br/> Flax Seeds — 2 tbs = 54 mcg of folate (14% DV)
<br/> Almonds — 1 cup = 46 mcg pf fp;ate (12% DV)
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