Foods With Folic Acid Selenium & Zinc Sulfate

Folate, selenium and zinc are nutrients your body needs for proper function. The B vitamin folate stimulates cell production. The mineral selenium helps your body utilize antioxidants properly, which strengthens its ability to resist and heal from illness. Zinc is another mineral important for immune function. It also supports wound healing, your ability to taste and smell and normal development. Although supplements can provide essential nutrients, the American Dietetic Association names nutritious foods as your best sources.

Folic Acid

Folic acid is the synthetic form of folate, which is used to increase the nutrient content of various foods. The Centers for Disease Control and Prevention urges women to consume at least 400 micrograms of folic acid, which is the standard recommended intake for adults, before pregnancy to help prevent birth defects of the infant's spine and brain. A 3/4 cup serving of 100 percent fortified cereal provides 400 micrograms of folic acid. A 1/2 cup serving of cooked enriched rice provides 65 micrograms. A 1/2 cup serving of enriched egg noodles provides 50 micrograms. Enriched white and wheat breads provide 6 micrograms per slice.

Folate

Folic acid and folate are associated with the same benefits and requirements, according to the Office of Dietary Supplements. Top sources of folate include beef liver, which provides 185 micrograms per 3-oz. serving and cow peas and beans, which provide 10 to 105 micrograms per 1/2 cup serving. Eating 1 cup of fresh spinach or 1/2 cup of cooked spinach or broccoli supplies you with 50 to 60 micrograms of folate.

Selenium

Plant foods are the top sources of selenium throughout the world. The selenium content of plant foods depends upon the selenium content of the soil in which they are grown. The content of animal sources depends on the selenium content of the plants they consumed. Most adults require 55 micrograms of selenium per day, which you can obtain by consuming less than a single dried Brazil nut or approximately 2 oz. of canned tuna, 1.5 cups of enriched pasta or 1.25 cups of cooked enriched rice. Other valuable sources include eggs, brown rice, whole grain bread, barley, cottage cheese and oatmeal.

Zinc

Zinc sulfate is a synthetic form of zinc used in dietary supplements. The form that occurs naturally in food is simply called zinc. The recommended daily intake for adults is 8 to 9 mg for women and 11 mg for men. Although plant sources, such as whole grains and legumes, contain substances that inhibit zinc absorption, they are still significant sources, according to the ODS. The richest sources of zinc are animal-derived and include oysters, which provide 76.7 micrograms per 4.13 g, beef shanks, which provide 8.9 mg per 3-oz. serving, and Alaskan crab, which provides 6.5 mg per 3-oz. serving. Pork, fortified cereals, chicken legs, baked beans, cashews and yogurt also contain valuable amounts.