Posted by kathryn in The Micronutrients and Folate

Following the news that bread-making flour is going to be fortified with folic acid, I thought it timely to look at what folate is and why we need it.

What is folate?

Folate is one of the B vitamins, it’s B9 and in our bodies it’s used in the production of new cells and the replication of DNA. It also plays a part in the maintenance of existing cells, by assisting protein production.

Folate is needed to make red blood cells. A B9 deficiency means that red blood cells cannot mature properly and causes a type of anaemia called megaloblastic anaemia.

Folate is of particular importance in pregnancy, to prevent neural tube defects.

Everyone, at every life stage, needs folate and we all need it on a regular basis.

How much?

The Recommended Daily Intake (RDI) of folate for adults is:

• 400mcg per day for men and non-pregnant women
• 600mcg per day for pregnant women
• 500mcg per day for breastfeeding women

Folate vs folic acid

Folic acid is the synthetic form of folate. It’s found in supplements and is what will be added to flour under the new fortification code.

On average we absorb about 50% of the folate contained in the foods we eat. Folic acid however, is more easily absorbed: you’ll absorb 85% of the folic acid in fortified foods and 100% from supplements.

Foods that contain folate

Folate is in a whole lot of different foods, from green vegetables, through to legumes, seeds, liver and some fruit. The following is a list of foods, showing the amount of folate per common(-ish) serve:

• Lentils, blackeyed beans, cooked (1 cup) – 358mcg
• Spinach, cooked (1 cup) – 263mcg
• Chick peas, pinto beans, cooked (1 cup) – 280mcg
• Beef liver, cooked (85g) – 221mcg
• Broccoli, cooked (1 cup) – 168mcg
• Rice, white (1 cup) – 153mcg
• Beetroot, cooked (1 cup) – 136mcg
• Papaya (1 papaya about 300g) – 116mcg
• Vegemite (1 teaspoon) – 100mcg
• Parsnips, cooked (1 cup) – 90mcg
• Asparagus, cooked (4 spears) – 89mcg
• Sunflower seeds (1/4 cup) – 76mcg
• Raspberries (1 cup) – 65mcg
• Mung beans, sprouted (1 cup) – 63mcg
• Corn (1 cup) – 57mcg
• Orange (1 orange) – 54mcg
• Tofu (100g) – 50mcg

Are you deficient?

Folate deficiencies are common, with many people only getting half their recommended intake. If you want to check how much folate you’re getting, then try Choice’s dietary folate calculator.

If you’re concerned you might be deficient, then you can ask your GP for a blood test to check for megaloblastic anaemia and confirm your folate status.

If there is any chance you might fall pregnant, then take a folic acid supplement , to make sure you’re getting enough and prevent neural tube defects.

Otherwise, try to include more of the folate-rich foods in your diet, for example:

• sprinkling sunflower seeds on your morning cereal
• mixing some beans into a salad or stew
• having a glass of freshly squeezed orange juice with breakfast
• add handfuls of baby spinach to pasta, risottos, salads and soups
• make some lentil soup

26 June, 2007