Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate , called folic acid, is used in fortified foods and most dietary supplements.
Sources of Folate. Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables ), fruits and fruit juices, nuts, beans , peas, seafood, eggs, dairy products, meat, poultry, and grains (Table 2) [4,12].
You can’t get too much from foods that naturally contain folate . You should not get more than 1,000 micrograms of folic acid a day, unless your doctor prescribes a higher amount. Too much folic acid can hide signs that you lack vitamin B12, which can cause nerve damage.
[38,39] Good sources of folate include: Dark green leafy vegetables ( turnip greens , spinach, romaine lettuce, asparagus, Brussels sprouts , broccoli) Beans . Peanuts. Sunflower seeds. Fresh fruits, fruit juices. Whole grains. Liver. Seafood.
Symptoms of vitamin B12 or folate deficiency anaemia extreme tiredness ( fatigue ) lack of energy ( lethargy ) breathlessness . feeling faint. headaches. pale skin . noticeable heartbeats (palpitations) hearing sounds coming from inside the body, rather than from an outside source (tinnitus)
Folic acid is primarily responsible for healthy cell growth . These cells include those found inside your skin tissues as well as in your hair and nails. Such effects on your hair has spurred interest in folic acid as a possible hair – growth treatment measure. Additionally, folic acid helps keep red blood cells healthy.
Oranges . Citrus fruits are especially rich in folate. Just one orange holds between 40 and 50 mcg, about ten percent of your daily value. A glass of orange juice can contain even more, especially if it has been fortified with folic acid.
Just one large egg packs 22 mcg of folate , or approximately 6% of the DV ( 8 ). Including even just a few servings of eggs in your diet each week is an easy way to boost your folate intake and help meet your needs. Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12 ( 8 ).
Milk . Besides being a great source of calcium, protein and vitamin D, a glass of milk is also a good way to get more folic acid into your diet.
Is unmetabolized folic acid harmful ? Several studies indicate that chronically elevated levels of unmetabolized folic acid may have adverse health effects, including: Increased cancer risk. High levels of unmetabolized folic acid have been associated with increased cancer risk.
If you’re planning to have a baby, it’s important that you take folic acid tablets for two to three months before you conceive. This allows it to build up in your body to a level that gives the most protection to your future baby against neural tube defects , such as spina bifida .
CDC urges all women of reproductive age to take 400 micrograms (mcg) of folic acid each day, in addition to consuming food with folate from a varied diet, to help prevent some major birth defects of the baby’s brain (anencephaly) and spine (spina bifida).
Vitamin B12 , also called cobalamin, is found in foods from animals, such as red meat, fish, poultry, milk, yogurt, and eggs. Folate ( Vitamin B9) refers to a natural occurring form of the vitamin , whereas folic acid refers to the supplement added to foods and drinks.
Oats can reduce high blood pressure, which is closely linked to stroke and heart disease. They are also a source of vitamin B1 (thiamin) which is crucial for the nervous system, and folic acid , which is essential for healthy foetal development.
Folic acid is the most common supplemental form of vitamin B9 . It can be purchased at many drug stores, as well as online. Other supplements contain 5-methyltetrahydrofolate ( 5-MTHF ), also known as levomefolate, which is considered an adequate alternative to folic acid ( 19 , 20 , 21 , 22 ).