Speaking of wine…..and breast cancer. Get some folate.

red wineA couple of days ago I wrote about the Ideal Meal which included red wine.  Today I thought it best to throw in a caveat.

I want to quote from Dr Sinatra’s book which I referenced in my Ideal Meal post.

“Also worth mentioning is that alcohol increases the risk for breast cancer in women who aren’t consuming enough folic acid,…”

So, with that said,  a little red wine is good.  Too much red wine, or alcohol in general – not so good.

The good news is that this caveat does bring up the subject of folic acid (folate).  Which is a good subject.  Folate gets it’s name from the word foliage and we could all use a little more foliage in our diets.

Women need at least 400 mcg of folate (folic acid) per day.  Men too.

The best sources of folate come from whole, unprocessed foods.

Here’s a great chart showing lots of super healthy foods with folate.

World’s Healthiest Foods ranked as quality sources of folate
Food Serving Size Cals Amount (mcg) DV (%) Nutrient Density World’s Healthiest Foods Rating
Lentils 1 cup cooked 229.7 358.38 89.6 7.0 excellent
Spinach 1 cup cooked 41.4 262.80 65.7 28.6 excellent
Collard Greens 1 cup cooked 49.4 176.70 44.2 16.1 excellent
Turnip Greens 1 cup cooked 28.8 169.92 42.5 26.5 excellent
Beets 1 cup raw 58.5 148.24 37.1 11.4 excellent
Romaine Lettuce 2 cups 16.0 127.84 32.0 36.0 excellent
Mustard Greens 1 cup cooked 21.0 102.20 25.6 21.9 excellent
Asparagus 1 cup raw 26.8 69.68 17.4 11.7 excellent
Cauliflower 1 cup raw 26.8 60.99 15.2 10.3 excellent
Broccoli 1 cup raw 30.9 57.33 14.3 8.3 excellent
Pinto Beans 1 cup cooked 244.5 294.12 73.5 5.4 very good
Garbanzo Beans 1 cup cooked 269.0 282.08 70.5 4.7 very good
Black Beans 1 cup cooked 227.0 256.28 64.1 5.1 very good
Navy Beans 1 cup cooked 254.8 254.80 63.7 4.5 very good
Kidney Beans 1 cup cooked 224.8 230.10 57.5 4.6 very good
Papaya 1 each 118.6 115.52 28.9 4.4 very good
Green Peas 1 cup raw 115.7 86.78 21.7 3.4 very good
Leeks 1 cup raw 54.3 56.96 14.2 4.7 very good
Brussels Sprouts 1 cup raw 37.8 53.68 13.4 6.4 very good
Bell Peppers 1 cup raw 28.5 42.32 10.6 6.7 very good
Celery 1 cup 16.2 36.36 9.1 10.1 very good
Sea Vegetables 0.25 cup 8.6 36.00 9.0 18.8 very good
Strawberries 1 cup 46.1 34.56 8.6 3.4 very good
Green Beans 1 cup raw 31.0 33.00 8.2 4.8 very good
Summer Squash 1 cup raw 18.1 32.77 8.2 8.2 very good
Cabbage 1 cup raw 17.5 30.10 7.5 7.7 very good
Tomatoes 1 cup raw 32.4 27.00 6.8 3.8 very good
Fennel 1 cup raw 27.0 23.49 5.9 3.9 very good
Lima Beans 1 cup cooked 216.2 156.04 39.0 3.2 good
Dried Peas 1 cup cooked 231.3 127.40 31.9 2.5 good
Avocado 1 cup 233.6 118.26 29.6 2.3 good
Peanuts 0.25 cup 206.9 87.60 21.9 1.9 good
Sunflower Seeds 0.25 cup 204.4 79.45 19.9 1.7 good
Quinoa 42.50 g 156.4 78.20 19.6 2.3 good
Winter Squash 1 cup baked 75.8 41.00 10.2 2.4 good
Oranges 1 each 61.6 39.30 9.8 2.9 good
Cantaloupe 1 cup 54.4 33.60 8.4 2.8 good
Onions 1 cup raw 64.0 30.40 7.6 2.1 good
Pineapple 1 cup 82.5 29.70 7.4 1.6 good
Raspberries 1 cup 64.0 25.83 6.5 1.8 good
Carrots 1 cup 50.0 23.18 5.8 2.1 good
Eggplant 1 cup raw 19.7 18.04 4.5 4.1 good
Kale 1 cup cooked 36.4 16.90 4.2 2.1 good
Swiss Chard 1 cup cooked 35.0 15.75 3.9 2.0 good
Mushrooms – Crimini 1 cup 19.1 12.18 3.0 2.9 good
Parsley 2 tbs 2.7 11.55 2.9 19.0 good
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