What events can indicate a need for more high-folate foods?

Irritability
Mental fatigue, forgetfulness, or confusion
Depression
Insomnia
General or muscular fatigue
Gingivitis or periodontal disease
World's Healthiest Foods ranked as quality sources of
folate
Food
Serving
Size Cals
Amount
(mcg)
DRI/DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
Lentils 1 cup 229.7 358.38 89.59 7.0 excellent
Asparagus 1 cup 39.6 268.20 67.05 30.5 excellent
Spinach 1 cup 41.4 262.80 65.70 28.6 excellent
Turnip Greens 1 cup 28.8 169.92 42.48 26.5 excellent
Broccoli 1 cup 54.6 168.48 42.12 13.9 excellent
Beets 1 cup 74.8 136.00 34.00 8.2 excellent
Romaine Lettuce 2 cups 16.0 127.84 31.96 36.0 excellent
Bok Choy 1 cup 20.4 69.70 17.43 15.4 excellent
Cauliflower 1 cup 28.5 54.56 13.64 8.6 excellent
Pinto Beans 1 cup 244.5 294.12 73.53 5.4 very good
Garbanzo Beans 1 cup 269.0 282.08 70.52 4.7 very good
Black Beans 1 cup 227.0 256.28 64.07 5.1 very good
Navy Beans 1 cup 254.8 254.80 63.70 4.5 very good
Kidney Beans 1 cup 224.8 230.10 57.52 4.6 very good
Papaya 1 medium 118.7 102.12 25.53 3.9 very good
Brussels Sprouts 1 cup 56.2 93.60 23.40 7.5 very good
Green Peas 1 cup 115.7 86.78 21.70 3.4 very good
Bell Peppers 1 cup 28.5 42.32 10.58 6.7 very good
Green Beans 1 cup 43.8 41.25 10.31 4.2 very good
Celery 1 cup 16.2 36.36 9.09 10.1 very good
Cabbage 1 cup 43.5 36.00 9.00 3.7 very good
Summer Squash 1 cup 36.0 36.00 9.00 4.5 very good
Strawberries 1 cup 46.1 34.56 8.64 3.4 very good
Tomatoes 1 cup 32.4 27.00 6.75 3.8 very good
Leeks 1 cup 32.2 24.96 6.24 3.5 very good
Fennel 1 cup 27.0 23.49 5.87 3.9 very good
Lima Beans 1 cup 216.2 156.04 39.01 3.2 good
Dried Peas 1 cup 231.3 127.40 31.85 2.5 good
Avocado 1 cup 240.0 121.50 30.38 2.3 good
Peanuts 0.25 cup 206.9 87.60 21.90 1.9 good
Sunflower Seeds 0.25 cup 204.4 79.45 19.86 1.7 good
Quinoa 0.75 cup 222.0 77.70 19.43 1.6 good
Winter Squash 1 cup 75.8 41.00 10.25 2.4 good
Oranges 1 medium 61.6 39.30 9.82 2.9 good
Cantaloupe 1 cup 54.4 33.60 8.40 2.8 good
Onions 1 cup 92.4 31.50 7.88 1.5 good
Collard Greens 1 cup 62.7 30.40 7.60 2.2 good
Pineapple 1 cup 82.5 29.70 7.42 1.6 good
Raspberries 1 cup 64.0 25.83 6.46 1.8 good
Carrots 1 cup 50.0 23.18 5.79 2.1 good
Beet Greens 1 cup 38.9 20.16 5.04 2.3 good
Mushrooms, Crimini 1 cup 15.8 18.00 4.50 5.1 good
Kiwifruit 1 2 inches 42.1 17.25 4.31 1.8 good
Kale 1 cup 36.4 16.90 4.22 2.1 good
Swiss Chard 1 cup 35.0 15.75 3.94 2.0 good
Mushrooms, Shiitake 0.50 cup 40.6 15.22 3.81 1.7 good
Basil 0.50 cup 4.9 14.42 3.60 13.3 good
Eggplant 1 cup 34.6 13.86 3.46 1.8 good
Mustard Greens 1 cup 36.4 12.60 3.15 1.6 good
Lemons and Limes 0.25 cup 13.4 12.20 3.05 4.1 good
Parsley 2 TBS 2.7 11.55 2.89 19.0 good
0-6 months: 65 micrograms
6-12 months: 80 micrograms
1-3 years: 150 micrograms
4-8 years: 200 micrograms
Males 9-13 years: 300 micrograms
Males 14 years and older: 400 micrograms
Females 9-13 years: 300 micrograms
Females 14 years and older: 400 micrograms
Pregnant females of any age: 600 micrograms
Lactating females of any age: 500 microgra