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non-leafy green, sources of FOLATE

Commented on February 05, 2014
Created January 30, 2014 at 11:48 PM

What are some good sources of folate other than leafy greens?

Best I can find so far is chicken liver (or duck or other foul). Nice, because I wanted a good excuse to opt for chicken liver over beef liver now and then. I love them both. I can't eat liver all the time though so what other suggestions you got?

Background: I need to do a little more n=1 testing but I think my digestive system gets REALLY out of whack when I eat a lot of salad and raw fibrous veggies. I want to go back to mostly meat, fruit, and tubers along with plenty of healthy oils and paleo snacks (macadamias and dark chocolate are my mainstays) and look at greens and fibrous veggies more as a garnish than a staple.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 05, 2014
at 11:24 PM

It's like a fine fermented and aged smoked coffee bean with a touch of nail polish remover. My grandma loves the stuff. When she was a kid, bean-curd vendors would ride bicycle carts down neighborhoods in the mornings like milkmen blowing a special horn, and natto vendors had a special call to let you know it was time to get your Natto on.

The musical cry of "natto -- nat-to -- oo" is one of the first indications in a Japanese town that another day has dawned.

http://www.youtube.com/watch?v=gE-bbPm5Vno

Medium avatar

(626)

on February 05, 2014
at 04:19 PM

Awesome.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 05, 2014
at 09:57 AM

Oh man, if you've never tried natto you are in for a treat. The sweet taste of gasoline and acetone over strings of bacterial slime. Not bad with some fried rice and tamari.

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 05, 2014
at 09:47 AM

@Methodician my first juicer was of the centrifugal type and when it finally gave up the ghost I bought a Matstone masticating juicer. It juices, grinds spices for marinades, sauces etc and will grind frozen meats, fish etc too. I use it a lot..,

56c28e3654d4dd8a8abdb2c1f525202e

(1762)

on February 04, 2014
at 08:59 PM

Just tried my first homemade natto and is as good as from the store. I mixed it with beet krauts and olives to make a tasty prebiotic, K2, and folate bomb. In time I want to make natto with adzuki or lentils to cut out the high O6 from soybeans (this will also slightly increase folate). But even natto from the store (all Asian market have it here in Michigan, in the refrigerated section) is reasonably cheap.

Medium avatar

(626)

on February 04, 2014
at 04:02 PM

I got a juicer but it was a cheaper centripetal force type with the spinning blade/net. It works great for apples, can manage carrots, but utterly fails to juice anything leafy. It will be quite a while before I dish out the dough for a really nice juicer, if ever.

Medium avatar

(626)

on February 04, 2014
at 03:57 PM

Where do I get good natto in the South OC?

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 02, 2014
at 08:44 AM

@daz I'm not worried about the sugar as I eat no sweet foods otherwise.There must be some sugar in the carrots and beet, and some in the apples - but I'm sure the benefits outweigh any downsides.

543a65b3004bf5a51974fbdd60d666bb

(4488)

on February 02, 2014
at 08:41 AM

do you end up with a fair bit of sugar juicing that lot...not that i'm against sugar

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 02, 2014
at 08:34 AM

I presume you meant barley??!! I soak all of my pulses until almost fermenting, rinse once and pressure cook. They have NO unpleasant effects and I know I'm getting loads of minerals, some folate etc and an appreciable amount of resistant starch - especially when I eat some of the beans cold or re-heated.

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 02, 2014
at 08:32 AM

This is where my juicer comes into its own. I can consume the juice of several carrots, celery, beets, an apple, some cabbage leaves and half a cucumber with none of the gastric distress which the fibre would give me. The benefits are massive...

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on February 02, 2014
at 12:51 AM

Agreed. As long as the lentils are carefully cleaned (they have barely amomng them some times), soaked for 24 hours, pressure cooked, they are benign. There are 2-3 studies about legumes that show that.

Medium avatar

(626)

on January 31, 2014
at 10:39 PM

Hey those are some great ones! I eat a good amount of avocado and I do love asparagus. Does the cooking process destroy folate?

Cce653018976b0b26924c59aa94e5579

(15)

on January 31, 2014
at 12:37 AM

(I'm unsure whether they have to be raw, or whether the folate is denatured through heating. I consume my egg yolks raw, for folate and other micronutrients.)

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5 Answers

0
56c28e3654d4dd8a8abdb2c1f525202e

(1762)

on February 05, 2014
at 11:05 PM

gasoline? acetone? let us all remember that cow spleen is an acquired taste too.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on February 05, 2014
at 11:24 PM

It's like a fine fermented and aged smoked coffee bean with a touch of nail polish remover. My grandma loves the stuff. When she was a kid, bean-curd vendors would ride bicycle carts down neighborhoods in the mornings like milkmen blowing a special horn, and natto vendors had a special call to let you know it was time to get your Natto on.

The musical cry of "natto -- nat-to -- oo" is one of the first indications in a Japanese town that another day has dawned.

http://www.youtube.com/watch?v=gE-bbPm5Vno

0
4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 01, 2014
at 08:52 AM

Lentils have a lot of folate - here are results for 100 grams of both lentils and chick peas.

http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

as do chick peas (garbanzo beans)

http://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on February 02, 2014
at 12:51 AM

Agreed. As long as the lentils are carefully cleaned (they have barely amomng them some times), soaked for 24 hours, pressure cooked, they are benign. There are 2-3 studies about legumes that show that.

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 02, 2014
at 08:34 AM

I presume you meant barley??!! I soak all of my pulses until almost fermenting, rinse once and pressure cook. They have NO unpleasant effects and I know I'm getting loads of minerals, some folate etc and an appreciable amount of resistant starch - especially when I eat some of the beans cold or re-heated.

0
10ec51c0e6e41939215a55316ad3d0b7

on January 31, 2014
at 01:56 PM

Check out sunflower seeds and avocado. Asparagus is a great source of folate if you can eat it.

Medium avatar

(626)

on January 31, 2014
at 10:39 PM

Hey those are some great ones! I eat a good amount of avocado and I do love asparagus. Does the cooking process destroy folate?

0
56c28e3654d4dd8a8abdb2c1f525202e

(1762)

on January 31, 2014
at 01:16 AM

adzuki beans and other off-beans (such as cowpea, mung, chickpeas or yard long) are the bomb. Time to try some natto with rice and raw yolks? That's the typical Japanese breakfast. But liver of any sort is the best.

Medium avatar

(626)

on February 04, 2014
at 03:57 PM

Where do I get good natto in the South OC?

0
Cce653018976b0b26924c59aa94e5579

(15)

on January 31, 2014
at 12:36 AM

Egg yolks are quite high in folate (and various other micronutrients). You might try looking into other offal (kidneys, etc.). I'm unsure about those. Tropical Traditions makes very high-quality soy-free/grain-free pastured eggs, which are probably also high-ish in K2 or other nutrients eggs from chickens raised in a species-appropriate way typically contain.

Raw vegetables can be quite difficult to consume, especially if one's digestive (and thus immune) system is damaged. Perhaps try to heal your digestive system's problems (or discover what they are!), then try greens or raw vegetables sometime some months into the future. And, even then, perhaps try very small amounts to begin with...

Good luck!

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 02, 2014
at 08:32 AM

This is where my juicer comes into its own. I can consume the juice of several carrots, celery, beets, an apple, some cabbage leaves and half a cucumber with none of the gastric distress which the fibre would give me. The benefits are massive...

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 02, 2014
at 08:44 AM

@daz I'm not worried about the sugar as I eat no sweet foods otherwise.There must be some sugar in the carrots and beet, and some in the apples - but I'm sure the benefits outweigh any downsides.

Cce653018976b0b26924c59aa94e5579

(15)

on January 31, 2014
at 12:37 AM

(I'm unsure whether they have to be raw, or whether the folate is denatured through heating. I consume my egg yolks raw, for folate and other micronutrients.)

4e184df9c1ed38f61febc5d6cf031921

(5001)

on February 05, 2014
at 09:47 AM

@Methodician my first juicer was of the centrifugal type and when it finally gave up the ghost I bought a Matstone masticating juicer. It juices, grinds spices for marinades, sauces etc and will grind frozen meats, fish etc too. I use it a lot..,

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