A Folate Rich Diet
Posted by Kelly Sitts on Wed, Mar 31, 2010 @ 04:59 PM
Folate and folic acid are essential for growth. Folate is a B vitamin found naturally in many foods, and folic acid is synthetic folate that is added to vitamins and grain products.
Folate is an essential vitamin for all people. As it helps our bodies make new cells, people who do not get enough folate may become anemic. If you are anemic, you have a low level of healthy red blood cells. Healthy red blood cells are important because they carry oxygen throughout our bodies.
Folic acid is also vital for women of childbearing age. Adequate intake of folic acid before and during pregnancy can help prevent birth defects like Spina Bifida.
The U.S. Government recommended dietary levels for folate vary by age:
- Younger than 6 months: 65 micrograms (mcg) a day (via breast milk or formula)
- 6 to 12 months old: 80 mcg
- 1 to 3 years of age: 150 mcg
- 4 to 8 years of age: 200 mcg
- 9 to 13 years of age: 300 mcg
- 14 and above: 400 mcg*
*Women who are breastfeeding should consume 500 mcg of folate. Woman planning a pregnancy are advised to consume 400 mcg of synthetic folic acid in addition to the folate found in food.
If you have had a baby with Spina Bifida and are planning to have another child, your doctor may prescribe a dose of 4 milligrams (mg) of folic acid, which is 10 times the recommended amount for adults. This level of folic acid supplementation requires a doctor's prescription.
Many women take prenatal vitamins when they are planning a pregnancy or are pregnant. However, because half of all pregnancies in the US are unplanned, most physicians advise women who could become pregnant to take prenatal vitamins containing 400 to 800 mcg of folic acid each day. The amount of folic acid in prenatal vitamins varies by manufacturer. As with all supplements, it's a good idea to check with your doctor first.
You can also get folate from your food. Foods high in natural folate are beans, vegetables, and some fruits and liver.
Here is a list of 20 of the best food sources of natural folate (in mcg):
|
Lentils, cooked, boiled |
1 cup |
358 |
|
Liver, cooked, braised |
1 slice (3 oz) |
172 |
|
Edamame, frozen, prepared |
1 cup |
482 |
|
Romaine Lettuce, raw |
2 cups shredded |
128 |
|
Pinto Beans, cooked, boiled |
1 cup |
294 |
|
Avocado, raw, all commercial types |
1 cup sliced |
118 |
|
Black Beans, cooked, boiled |
1 cup |
256 |
|
Black-eyed peas, cooked, boiled |
2 cups |
116 |
|
Spinach, raw |
2 oz |
110 |
|
Kidney Beans, cooked, boiled |
1 cup |
230 |
|
Broccoli, cooked, boiled |
1 stalk, small |
151 |
|
Brussel Sprouts, cooked, boiled |
1 cup |
157 |
|
Collard Greens, cooked, boiled |
1 cup, chopped |
177 |
|
Chickpeas, cooked, boiled |
1 cup |
282 |
|
Asparagus, cooked, boiled |
1/2 cup |
134 |
|
Orange Juice, raw |
1 cup |
74 |
|
Beets, cooked, boiled |
1/2 cup |
68 |
|
Orange, raw, all commercial types |
fruit (2-5/8" diameter) |
39 |
|
Papaya, raw |
1 cup, cubes |
53 |
|
Peanuts, dry roasted |
1 oz |
41 |
In many countries, including the U.S., Canada, Australia and most of Latin America, the government requires that folic acid is added to certain grain products. Not all countries have the same rules, and in many places, the decision to supplement grain products is voluntary. Foods commonly supplemented with folic acid include breakfast cereals, breads, flour, cornmeal, pasta and white rice. You can check your food labels to see how much folic acid is in each serving.
There is currently no evidence that you can get too much natural folate from foods, but there are risks associated with high doses of synthetic folic acid. High doses of folic acid may mask the symptoms of certain kinds of anemia, which if untreated can result in permanent nerve damage. Synthetic folic acid also sometimes causes nausea, diarrhea, intestinal discomfort and other side effects. Remember, before taking any supplement, you should contact your physician.
For more information please visit:
http://www.womenshealth.gov/faq/folic-acid.cfm/
www.sbgenetics.org
support@sbgenetics.org