Folate
Alternate Names : Folacin, Folic Acid
Folate | Functions and Sources
|
In what food source is the nutrient found?
Foods naturally high in folate include:
beans
citrus fruits
liver
organ meats
peanuts and other legumes
peas
spinach and other dark greens
strawberries
wheat germ
yeast breads
Certain grain products have folic acid added to them
and are good sources of the nutrient. These include commercial breads, cereals,
and pastas. Items made from enriched flour products also supply folic acid.
Enriched grain products must be fortified with folic
acid. Fortification is required so that women of childbearing age consume
enough folate. Women who become pregnant and have not consumed enough folic
acid are at risk of delivering a baby who has a neural tube defect (NTD).
Neural tube defects are malformations in the fetus that occur during pregnancy.
The defects involve the skull and spinal column. Researchers think that most
Americans get between 220 and 280 mcg a day of folate from their diets. Since
certain grain products have been fortified with folic acid, the incidence of
neural tube defects in the U.S. has decreased by 19%.
The RDA (Recommended Dietary Allowance) for folate is
400 mcg per day for adult men and women. Women of childbearing age should also
take 400 mcg of folic acid daily. This intake should be from fortified foods,
supplements, or both. Folic acid has no known toxic level. However, daily
intake of folic acid should not exceed 1,000 mcg. Too much folate can mask the
symptoms of a vitamin B12 deficiency. The FDA restricts the amount of folic
acid supplements to 400 mcg for adults. Supplements for pregnant women are
restricted to 800 mcg.
How does the nutrient affect the body?
In the body, folate plays an important role in the following
processes:
formation of hemoglobin in red blood cells
normal growth and maintenance of all cells
prevention of neural tube defects in fetuses before birth
production of neurotransmitters, such as serotonin, that regulate mood,
sleep, and appetite
|