If someone is eating an adequate and varied diet

SOURCES OF FOLATES

If someone is eating an adequate and varied diet, it’s assumed they can attain enough folates. Still, folates are unstable and prone to losses during food processing. And folates in animal foods differ due to animal feed, geography and season. Some reports indicate that 30-90% of folates can be lost from farm to plate.

Methods for evaluating folates in food tend to be inconsistent. And bioavailability of folates ranges from 40-70%.

Foods rich in folates include beans, peas, green leafy vegetables, asparagus, organ meat, broccoli, Brussels sprouts, peanuts, tomato juice, banana, papaya and citrus fruit.

The microbiota of the human colon can produce folates, which can then be absorbed into the body through the colon wall.