In my ongoing research of Celiac Disease I often come across one of the most common nutritional CD deficiencies: FOLATE, a B vitamin also known as Folacin and Folic Acid.
According to the Ohio State University Extension Fact Sheet on Nutrition, we need “Folate, a water-soluble vitamin, to help the body form red blood cells and aid in the formation of genetic material within every body cell.”
Below is a list of good gluten-free sources of FOLATE:
1)Chicken liver
3.5 oz
(193% daily value)
2) Braised beef liver
3.5 oz
(54% daily value)
3) Lentils, cooked
1/2 cup
(45% daily value)
4) Chickpeas
1/2 cup
(35% daily value)
5) Asparagus
1/2 cup
(33% daily value)
6) Spinach, cooked
1/2 cup
(33% daily value)
7) Black beans
1/2 cup
(32% daily value)
8)GF Burrito with beans
2
(30% daily value)
9) Kidney beans
1/2 cup
(29% daily value)
10) Lima beans
1/2 cup
(20% daily value)
11) Tomato juice
1 cup
(12% daily value)
12)Brussels sprouts
1/2 cup
(12% daily value)
13) Orange
1 medium
(12% daily value)
14) Broccoli, cooked
1/2 cup
(10% dialy value)
ONLINE SOURCE: http://ohioline.osu.edu/hyg-fact/5000/5553.html
4 comments:
thanks for the reminder!
Great to be reminded. Funny, I just posted my recipe for black beans and rice (that's 32%!). http://celiacunderground.blogspot.com/2009/03/black-beans-and-rice.html
Thanks for the post!
seems like these foods cover pretty much everything ;)
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