Folate (Water-Soluble B Vitamin)
Last Updated on Sunday, 28 February 2010 21:10
Folate is a water-soluble B vitamin that occurs naturally in food. Folate helps produce and maintain new cells, which is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also needed to make DNA and RNA and to help prevent changes to DNA that may lead to cancer.
Additionally, both adults and children need folate to make normal red blood cells and prevent anemia. This is particularly true for women during pregnancy. Folate is also essential for the metabolism of homocysteine and helps maintain normal levels of this amino acid.
Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods. Some research has shown that folic acid may prevent certain birth defects.
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established recommended dietary allowances for folate for children and adults. They are listed below in micrograms (mcg) per day.
Age | Males and Females (mcg/day) | Pregnancy (mcg/day) | Lactation (mcg/day) |
| 0-6 months | 65 | ||
| 7-12 months | 80 | ||
| 1-3 years | 150 | N/A | N/A |
| 4-8 years | 200 | N/A | N/A |
| 9-13 years | 300 | N/A | N/A |
| 14-18 years | 400 | 600 | 500 |
| 19+ years | 400 | 600 | 500 |
Sources of Folate
| Food | Micrograms (mcg) | *Percent Daily Value |
|---|---|---|
| *Breakfast cereals fortified with 100% of the DV, ¾ cup | 400 | 100 |
| Beef liver, cooked, braised, 3 ounces | 185 | 45 |
| Cowpeas (blackeyes), immature, cooked, boiled, ½ cup | 105 | 25 |
| *Breakfast cereals, fortified with 25% of the DV, ¾ cup | 100 | 25 |
| Spinach, frozen, cooked, boiled, ½ cup | 100 | 25 |
| Great Northern beans, boiled, ½ cup | 90 | 20 |
| Asparagus, boiled, 4 spears | 85 | 20 |
| *Rice, white, long-grain, parboiled, enriched, cooked, ½ cup | 65 | 15 |
| Vegetarian baked beans, canned, 1 cup | 60 | 15 |
| Spinach, raw, 1 cup | 60 | 15 |
| Green peas, frozen, boiled, ½ cup | 50 | 15 |
| Broccoli, chopped, frozen, cooked, ½ cup | 50 | 15 |
| *Egg noodles, cooked, enriched, ½ cup | 50 | 15 |
| Broccoli, raw, 2 spears (each 5 inches long) | 45 | 10 |
| Avocado, raw, all varieties, sliced, ½ cup sliced | 45 | 10 |
| Peanuts, all types, dry roasted, 1 ounce | 40 | 10 |
| Lettuce, Romaine, shredded, ½ cup | 40 | 10 |
| Wheat germ, crude, 2 Tablespoons | 40 | 10 |
| Tomato Juice, canned, 6 ounces | 35 | 10 |
| Orange juice, chilled, includes concentrate, ¾ cup | 35 | 10 |
| Turnip greens, frozen, cooked, boiled, ½ cup | 30 | 8 |
| Orange, all commercial varieties, fresh, 1 small | 30 | 8 |
| *Bread, white, 1 slice | 25 | 6 |
| *Bread, whole wheat, 1 slice | 25 | 6 |
| Egg, whole, raw, fresh, 1 large | 25 | 6 |
| Cantaloupe, raw, ¼ medium | 25 | 6 |
| Papaya, raw, ½ cup cubes | 25 | 6 |
| Banana, raw, 1 medium | 20 | 6 |
*Daily Values were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The daily value for folate is 400 micrograms. Foods providing 20 percent of more of the daily value are considered to be high sources of a nutrient, but foods providing lower percentages of the daily value also contribute to a healthful diet.
