Folate Sources for Your Diet for Fatty Liver

Folate Sources for Your Diet for Fatty Liver

Fatty Liver is a condition wherein the Liver cannot perform its utmost functions—including proper absorption of nutrients and metabolization. That’s why patients need to be on a diet for Fatty Liver to provide their bodies with the right nutrients they need while maintaining the liver in good shape as much as possible.

Folate, or folic acid, is one of the most important nutrients in any person’s diet. The recommended daily allowance of Folate is at least 400 micrograms per day for both adults and children above 4 years of age. It’s also an important part of a patient’s diet for Fatty Liver.

What are the benefits of Folate?

Folate is for one, a water-soluble vitamin. It’s perfect for people with Fatty Liver because it is easier to excrete if excessive intake of such would ever take place.

Folate mainly helps in forming red blood cells and prevents neural tube defects which is why they are also recommended for pregnant and lactating women.

How can it help a Fatty Liver condition?

Folate can help in protein metabolism—this function is greatly reduced when your liver is damaged, and keeping up your Folate intake can help you maintain the much needed proteins in your body for your daily functions.

What are good sources of Folate?

The best sources of Folate are mainly fruits and vegetables. Egg yolk and chicken liver are also considered good, natural sources. However, with now fortified products in the market, most cereals and whole wheat products are now also considered good sources of Folate—you only need to check the label to make sure. Legumes and nuts do also contain Folate but not as much as fruits and vegetables.

Below is a table of a few good sources of Folate with their corresponding serving size and amount of Folate contained in micrograms:

Food Source Serving Size Amount of Folate
Asparagus ½ cup 132
Brussels Sprouts ½ cup 47
Broccoli ½ cup 39
Spinach ½ cup 131
Orange 1 medium sized 47
Chicken Liver 3.5 oz 770
Lentils ½ cup 180
Fortified Cereals 1 medium sized 100 to 400


Tips in Food Preparation:

When it comes to vegetables, it’s best to undercook, steam or boil them to retain most of its nutrients. All vegetable servings above are however based on already cooked items (the weight of vegetables can vary when it’s raw and cooked).

Can I Take Folate Supplements Instead?

If your diet contains enough Folate, then there’s no need to take supplements. Unless your doctor or nutritionist tells you that you need to take more amounts of Folate than the recommended daily allowance, but it’s just usually pregnant women who are required to do this.

If you do need to take Folate supplements, consult with your doctor first especially if you are currently taking medications which may have adverse effects when coupled with supplements.

If you find this information helpful, you can visit this website for more related articles like reducing alcohol consumption and how to do a liver detox.


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