Folate and Folic Acid

Folate is a water-soluble B vitamin that occurs naturally in food.

Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods. Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy.

Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer. Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is essential for the metabolism and maintainence of of homocysteine, an important amino acid.

What foods provide folate?

Leafy green vegetables (like spinach and turnip greens), fruits (like citrus fruits and juices), and dried beans and peas are all natural sources of folate. A variety of enriched grain products like cereals, breads, pasta and rice now require and include added folic acid.

Some great specific food sources for folate/folic acid:

Fortified breakfast cereal (100-400µg)
Frozen spinach, 1/2 cup cooked (100 µg)
Avocado, 1/2 sliced (45µg)
Romaine lettuce, 1/2 cup shredded (40µg)
Small orange (30µg)
Medium banana (20 µg)

How much do I need?

Generally, an adult 18+ needs about 400 micro grams (µg) per day. Women who are lactating should have 500 (µg) and pregnant woman should get 600 (µg) per day.