Good Food Sources of Folate
Here's Why Folate Is Good for You
Folate, also known as folic acid, is a B vitamin that is essential for good health.
Folic acid plays an extremely important role in preventing birth defects. Low blood levels of folate during pregnancy can cause neural tube defects—anencephaly and
. Because these defects occur in the first month of pregnancy, before a woman knows she is pregnant, it is important for any woman of childbearing age to get 400 mcg (micrograms) of folic acid daily. Pairing folate with iron may reduce the number of infants born with low birth weight and reduce infant mortality.
can also result in megaloblastic anemia. This is due to the role that folic acid plays in the DNA synthesis and red blood cell division. Without folic acid new red blood cells can’t divide and thus stay large and immature.
|Age group (in years)||Recommended Dietary Allowance|
|1 - 3||150 mcg||150 mcg|
|4 - 8||200 mcg||200 mcg|
|9 - 13||300 mcg||300 mcg|
|14 - 18||400 mcg||400 mcg|
|Pregnancy, ages 14-18||600 mcg||n/a|
|Lactation, ages 14-18||500 mcg||n/a|
|19+||400 mcg||400 mcg|
|Pregnancy, ages 19+||600 mcg||n/a|
|Lactation, ages 19+||500 mcg||n/a|
Here's How You Can Get Folate
Foods with the high amounts of folate include:
- Fortified breakfast cereal
- Beef liver
- Egg noodles
- Great Northern beans
ChooseMyPlate.gov—US Department of Agriculture
EatRight.org—Academy of Nutrition and Dietetics
Dietitians of Canada
Folate. Office of Dietary Supplements website. Available at: http://ods.od.nih.gov/factsheets/Folate-HealthProfessional. Accessed August 28, 2012.
Folate deficiency. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated December 15, 2012. Accessed August 28, 2012.
Folic acid. Centers for Disease Control and Prevention website. Available at:
http://www.cdc.gov/ncbddd/folicacid/index.html. Updated July 14, 2014. Accessed July 23, 2014.
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Roth C, Magnus P, Schjolberg S, et al. Folic acid supplements in pregnancy and severe language delay in children. JAMA. 2011 Oct 12;306(14):1566-73.
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11/6/2009 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Christian P, Stewart CP, LeClerq SC, et al. Antenatal and postnatal iron supplementation and childhood mortality in rural Nepal: a prospective follow-up in a randomized, controlled community trial. Am J Epidemiol. 2009;170:1127-1136.
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10/21/2011 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Roth C, Magnus P, Schjølberg S, et al. Folic acid supplements in pregnancy and severe language delay in children. JAMA. 2011;306(14):1566-1573.