Leena Watts
Folate, also known as vitamin B9, is a water-soluble vitamin that is naturally found in many foods and is critical for cell growth and metabolism. It is also essential for the formation of DNA and RNA and plays a key role in breaking down homocysteine, an amino acid that can be harmful to the body in high amounts. Folate is particularly important for pregnant women as it helps prevent birth defects such as spina bifida and anencephaly. In addition, folate may reduce the risk of certain types of cancer and has been linked to a lower incidence of breast cancer in postmenopausal women. To increase folate in your diet, include foods such as spinach, kale, broccoli, Brussels sprouts, citrus fruits, nuts, seeds, and beef liver.
How to increase folate in diet
| Characteristics | Values |
|---|---|
| Recommended dietary allowance | Men and women aged 19 and older should aim for 400 mcg DFE of folate. Pregnant and lactating women require 600 mcg DFE and 500 mcg DFE, respectively. |
| Upper limit | 1,000 mcg daily |
| Benefits | Folate is the natural form of vitamin B9 and is important for cell growth, metabolism, and the formation of DNA and red blood cells. It also plays a role in preventing birth defects, depression, and certain types of cancer, and may help reduce the risk of stroke and heart disease. |
| Food sources | Spinach, kale, collard greens, turnip greens, romaine lettuce, raw cabbage, Brussels sprouts, broccoli, asparagus, lentils, soybeans, citrus fruits, beef liver, walnuts, flax seeds, eggs, and fortified foods such as grains, cereals, and bread. |
| Deficiency | Signs of deficiency include megaloblastic anemia, weakness, fatigue, irregular heartbeat, shortness of breath, difficulty concentrating, hair loss, pale skin, and mouth sores. |
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What You'll Learn
Eat more spinach, kale, cabbage, broccoli, and Brussels sprouts
Spinach, kale, cabbage, broccoli, and Brussels sprouts are all leafy green vegetables packed with nutrients. They are excellent sources of folate, also known as vitamin B9, which is an essential nutrient.
Spinach is the best plant-based source of folate. One cup of spinach contains around 100 mcg of folate, and it is also a great source of nonheme (plant-based) iron and vitamins A and C. You can increase your folate intake by eating a spinach salad topped with nuts, as nuts are another good source of folate.
Kale is another excellent source of folate, with 84.5 mcg of folate per cup of cooked kale, which is 21% of the recommended daily intake.
Cabbage is a cruciferous vegetable that is often overlooked. It is highly nutritious and rich in vitamin C, fiber, and vitamin K. It also contains many different antioxidants that have been shown to reduce chronic inflammation.
Broccoli is another popular vegetable that is high in nutrients, including fiber and vitamin C. It may also lower the risk of cancer and heart disease. Broccoli is a great source of folate, with one cup of raw broccoli containing around 57 mcg of folate, or about 14% of the recommended daily intake.
Brussels sprouts are also cruciferous vegetables that are rich in nutrients, including vitamin K and vitamin C. They are a good source of fiber and have high levels of antioxidants, which help prevent cell damage. A half-cup serving of cooked Brussels sprouts can supply 47 mcg of folate, or 12% of the recommended daily intake.
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Consume folate-rich fruits like oranges, grapefruit, and strawberries
Consuming folate-rich fruits is a great way to increase your folate intake. Oranges, grapefruit, and strawberries are delicious options that can help you meet your daily folate needs.
Oranges, known for their vibrant colour and refreshing taste, are an excellent source of folate. A large orange contains approximately 55 mcg of folate, which equates to about 14% of the Daily Value (DV). They are also packed with vitamin C, boosting your immunity and aiding in disease prevention.
Grapefruit, another citrus fruit, offers a substantial amount of folate. While the exact amount of folate in grapefruit may vary depending on its size and variety, it still contributes to your daily folate intake. Like oranges, grapefruit is also an excellent source of vitamin C, providing additional health benefits.
Strawberries, with their sweet taste and aromatic flavour, are also a good source of folate. While the amount of folate in strawberries may differ based on their variety and ripeness, including them in your diet can help increase your folate consumption. Strawberries are also rich in other essential nutrients, contributing to a well-rounded and nutritious diet.
By incorporating these fruits into your meals and snacks, you can easily boost your folate intake. Whether enjoyed on their own or combined with other folate-rich foods, oranges, grapefruit, and strawberries provide a delicious and healthy way to meet your nutritional needs. Remember to vary your diet and include other natural sources of folate, such as vegetables, legumes, and fortified foods, to ensure you're getting a well-rounded array of nutrients.
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Choose fortified grain products like bread, pasta, and cereals
Folic acid is a synthetic form of folate, a B vitamin found naturally in various fruits, vegetables, and legumes. We need folate to produce and maintain new cells, especially red blood cells, and to keep nerve cells functioning properly. It also helps prevent DNA changes that may lead to cancer.
Folic acid fortification of grain and cereal products became mandatory in the United States and Canada in 1998. This was driven by the fact that folic acid is essential in the periconceptional period to prevent neural tube defects such as spina bifida in babies.
You can increase your folate intake by choosing fortified grain products like bread, pasta, and cereals. In the United States, folic acid fortification is mandatory for enriched cereal grain products, and it is also added to ready-to-eat breakfast cereals. When choosing a breakfast cereal, check the label to ensure it is fortified with folic acid. The amount of folic acid in fortified foods can vary widely, so it is a good idea to check the nutrition labels of cereal and grain products to find out how much you are consuming.
In addition to fortified grain products, you can also increase your folate intake by eating a variety of healthy foods, such as fruits, vegetables, nuts, and seeds.
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Eat more nuts and seeds, like walnuts and flax seeds
Walnuts are a great source of folate, also known as vitamin B9. A one-ounce serving (approximately seven walnuts) contains about 28 mcg of folate, which is around 7% of the recommended daily value. They are also an excellent source of polyunsaturated fats, which are healthy fats that can improve heart health. Walnuts have the highest antioxidant content of commonly consumed nuts and are rich in phenolic and flavonoid compounds. Studies suggest that eating walnuts regularly can help reduce the risk of age-related cognitive decline and improve biomarkers of prostate and vascular health in men at risk for prostate cancer.
You can easily incorporate walnuts into your diet by adding a handful to your meals or enjoying them as a nutritious snack. They are a tasty addition to baked goods, savory dishes, granola, yogurt, oatmeal, and trail mix.
Flax seeds are another excellent source of folate. One ounce (28 grams) of flax seeds provides about 24 mcg of folate, which is around 6% of the recommended daily value. They are also a good source of omega-3 fatty acids, fiber, and beneficial plant compounds like lignans. Flax seeds have been associated with improved digestive health, protection against certain types of cancer, stabilized blood sugar levels, and lower blood pressure and cholesterol levels.
It is important to note that flax seeds have a tough outer hull that can be difficult for your body to break down, so it is recommended to grind them before consumption. Additionally, flaxseed oil is heat-sensitive and should not be used for high-heat cooking methods like frying.
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Take folic acid supplements, especially if pregnant
Folic acid is a pregnancy superhero. It is a man-made form of vitamin B9, also known as folate. It is essential in the formation of DNA and plays a large role in cell growth and development, as well as tissue formation. It also helps to produce healthy red blood cells and is critical during periods of rapid growth, such as during pregnancy and fetal development.
Taking a prenatal vitamin with the recommended 400 micrograms (mcg) of folic acid before and during pregnancy can help prevent birth defects in your baby's brain and spinal cord. These defects occur within the first 3-4 weeks of pregnancy, so it is important to have folate in your system during those early stages when your baby's brain and spinal cord are developing. If you are pregnant, you should take a prenatal vitamin each day that has 600 mcg of folic acid in it.
Folic acid supplements are especially important if you are at high risk of having a baby with a neural tube defect (NTD). You are at high risk if you have had a baby with an NTD in the past, you or your partner has an NTD, or your partner has a child with an NTD. In this case, you should take 4,000 mcg of folic acid each day, starting three months before you get pregnant and continuing through the first 12 weeks of pregnancy.
Folic acid supplements have also been shown to reduce the risk of stroke in people who have not already suffered a stroke, and they may reduce the risk of preeclampsia during the second trimester of pregnancy.
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Frequently asked questions
Folate, also known as vitamin B9, is a water-soluble vitamin that has many important functions in the body. It is essential for cell growth, metabolism, and the formation of DNA and red blood cells.
Folate is crucial for maintaining overall health. It helps to form DNA and is involved in protein metabolism. Folate is also necessary for the production of healthy red blood cells and is critical during periods of rapid growth, such as pregnancy and fetal development.
Signs of folate deficiency can include megaloblastic anaemia, weakness, fatigue, irregular heartbeat, shortness of breath, difficulty concentrating, hair loss, pale skin, and mouth sores.
You can increase your folate intake by eating a variety of folate-rich foods, including dark leafy greens (such as spinach, kale, and broccoli), citrus fruits (especially oranges), nuts and seeds, beans, peas, and fortified foods like breakfast cereals. Additionally, beef liver is one of the most concentrated sources of folate.
Yes, folate is particularly important for pregnant women as it helps prevent birth defects such as spina bifida and anencephaly. Pregnant women should aim for a higher folate intake, and it is recommended to take a folic acid supplement during the preconception period and the first 12 weeks of pregnancy.
