Amount of Folate, total in Seeds, flaxseed, superfood

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There is µg amount of Folate, total in amount of Seeds, flaxseed, superfood

FOLATE (Vitamin B9)
Folate is also known as folic acid or folacin.

Most stable form of folate is folic acid, which is the most common form found in the nutritional supplements and is also added to foods, such as bread and cereals. One of the most important roles of folate is the support of DNA synthesis, cell growth and it is a critical nutrient in pre-pregnancy and first three month of pregnancy as it can help to prevent neural tube defect. Folate is the most vulnerable vitamin to interact with medications, which causes deficiency and supplementation may be needed. Sources of folate include green leafy vegetables, sprouts, legumes, seeds and liver. As most of the B group vitamins significant amounts are lost through cooking and processing.

Determine, under different quantities, how much of Folate, total nutrient can be found in Seeds, flaxseed, superfood. Calculate and convert the amounts.