Good Food Sources of Folate

by ]]>Karen Schroeder Kassel, MS, RD, MEd]]>

Here's Why Folate Is Good for You

Diet supplement article Folate, also known as folic acid, is a B vitamin that is essential for good health. Folic acid plays an extremely important role in preventing birth defects. Low blood levels of folate during pregnancy can cause neural tube defects—anencephaly and ]]>spina bifida]]>. Because these defects occur in the first month of pregnancy, before a woman knows she is pregnant, it is important for any woman of childbearing age to get 400 mcg (micrograms) of folic acid daily. Taking folate and iron may offer additional benefits, like reducing the number of infants born with low birth weight and reducing infant mortality.

Also, deficiency of folic acid can result in megaloblastic anemia. This is due to the role that folic acid plays in the DNA synthesis and red blood cell division. Without folic acid new red blood cells can’t divide and thus stay large and immature.

Recommended Intake

Age group (in years)	Recommended Dietary Allowance
Age group (in years)	Females	Males
1 - 3	150 mcg	150 mcg
4 - 8	200 mcg	200 mcg
9 - 13	300 mcg	300 mcg
14 - 18	400 mcg	400 mcg
Pregnancy, ages 14-18	600 mcg	n/a
Lactation, ages 14-18	500 mcg	n/a
19 - 50	400 mcg	400 mcg
Pregnancy, ages 19-50	600 mcg	n/a
Lactation, ages 19-50	500 mcg	n/a
51 - 69	400 mcg	400 mcg
70 +	400 mcg	400 mcg

Here's How You Can Get Folate

Major Food Sources

Food	Serving size	Folate content (mcg)
Chicken liver, simmered	3.5 ounces	770
Fortified breakfast cereal	3/4 cup	100-400 (check Nutrition Facts label)
Soy flour	1 cup	260
Beef liver, braised	3.5 ounces	217
Chickpeas, canned	1 cup	160
Pinto beans, canned	1 cup	144
Spinach, boiled	1/2 cup	131
Lima beans, canned	1 cup	121
Papaya	1 medium	116
Avocado	1 medium	113
Wheat germ, toasted	1/4 cup	102
Asparagus, boiled	4 spears	85
Orange juice, fresh	8 fl ounces	75
Spinach, raw	1/2 cup	54
Whole wheat flour	1 cup	53
Green peas, boiled	1/2 cup	50
White rice, long-grain	1/2 cup	45
Orange, navel	1 medium	44
Peanuts, dry roasted	1 ounce	41
Wheat flour	1 cup	40
Broccoli, boiled	1/2 cup	39
Tomatoes, sun-dried	1 cup	37
Tomato juice, canned	6 ounces	35
Peanut butter, crunchy	2 tablespoons	29
Cashews, dry roasted	1 ounce	20
Banana	1 medium	20
Bread, whole wheat	1 slice	15

Tips For Increasing Your Folate Intake

To help increase your intake of folate:

Spread a little avocado on your sandwich in place of mayonnaise.
Drink a glass of orange juice or tomato juice in the morning.
Add spinach to your scrambled eggs.
Slice a banana on top of your breakfast cereal.
Sprinkle some toasted wheat germ on top of pasta or a stir-fry.
Throw some chickpeas or kidney beans into a salad.
If you take a vitamin supplement, make sure it contains folate.

RESOURCES:

American Dietetic Association
http://www.eatright.org/Public/

Food and Nutrition
United States Department of Agriculture
http://www.usda.gov/wps/portal/usdahome/

CANADIAN RESOURCES:

Canadian Council on Food and Nutrition
http://www.ccfn.ca/

Dietitians of Canada
http://www.dietitians.ca/

References:

Folic acid: frequently asked questions. Center for Disease Control and Prevention website. Available at: http://www.cdc.gov/ncbddd/folicacid/faqs.htm. Accessed on November 12, 2006.

Folic acid information. WIC Learning Center website. Available at: http://www.nal.usda.gov/wicworks/Learning_Center/WICfood_folic.html. Accessed on November 12, 2006.

Garrison RH, Somer E. The Nutrition Desk Reference. New Canann, CT: Keats Publishing; 1995.

Hankey GJ. Is plasma homocysteine a modifiable risk factor for stroke? Nat Clin Pract Neurol. 2006;2(review):26-33.

Herrmann W. Significance of hyperhomocysteinemia. Clin Lab. 2006;52(review):367-374.

Toole J, Malinow R, Chambless L, et al. Lowering homocysteine in patients with ischemic stroke to prevent recurrent stroke, myocardial infarction, and death: the Vitamin Intervention for Stroke Prevention (VISP) randomized controlled trial. JAMA. 2004;291:565-575.

11/6/2009 DynaMed's Systematic Literature Surveillance DynaMed's Systematic Literature Surveillance: Christian P, Stewart CP, LeClerq SC, et al. Antenatal and postnatal iron supplementation and childhood mortality in rural Nepal: a prospective follow-up in a randomized, controlled community trial. Am J Epidemiol. 2009;170:1127-1136.
Christian P, Khatry SK, Katz J, et al. Effects of alternative maternal micronutrient supplements on low birth weight in rural Nepal: double blind randomised community trial. BMJ. 2003;326(7389):571.

Last reviewed June 2010 by ]]>Brian Randall, MD]]>

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.