The benefits of folate and where to find it

Folate, also known as vitamin B9, is a water-soluble vitamin that plays an important role in many bodily functions. It’s especially critical during pregnancy, but it’s an essential nutrient for everyone to consume in their diet.

What is Folate?

Folate is essential for normal cell growth and development. It’s needed to make DNA, RNA, and other genetic material. It also helps prevent changes to DNA that may lead to cancer. Folate is important for the formation of red blood cells and for the production of neurotransmitters such as serotonin, which regulates mood and behavior.

The benefits of Folate

Folate offers several health benefits, including:

  • Reducing the risk of birth defects like spina bifida and anencephaly when taken during pregnancy
  • Supporting brain and nerve function
  • Preventing anemia by producing red blood cells
  • Regulating mood and promoting a positive mental outlook
  • Lowering the risk of heart disease
  • Lowering the risk of cancer

Foods that are Rich in Folate

Fortunately, many foods are rich in folate. Here are some of the best sources:

  • Leafy green vegetables like spinach, kale, and collard greens
  • Beans and legumes like lentils, chickpeas, and kidney beans
  • Whole grains like quinoa, whole wheat bread, and brown rice
  • Citrus fruits like orange juice and grapefruit
  • Avocado
  • Broccoli
  • Brussels sprouts

How Much Folate Do You Need?

The recommended daily intake of folate is 400 micrograms per day for adults. Pregnant women need even more, with 600 to 800 micrograms recommended. Not getting enough folate can lead to a deficiency, which may cause symptoms like fatigue, weakness, and irritability. In severe cases, it can lead to anemia and other health problems.

Foods that are Fortified with Folate

Folate is added to many grain products in the United States, including bread, pasta, and cereal. These products are fortified with folic acid, which is a synthetic form of folate that’s easier for the body to absorb. While fortified foods should never replace whole, nutrient-dense foods, they can be a good way to boost your folate intake if you’re not getting enough from your diet.

Folate Supplements

While it’s always best to get your nutrients from whole foods, some people may still need to take a folate supplement. Pregnant women, for example, are often advised to take a prenatal vitamin that contains folate. People with certain genetic mutations may also need to supplement with folate to prevent deficiency.

Conclusion

Folate is an essential nutrient that plays a critical role in several bodily functions. It’s especially important during pregnancy but necessary for everyone to consume in their diet. Luckily, folate can be found in many whole, nutrient-dense foods like leafy greens, beans, and whole grains. It can also be added to fortified foods and supplements for those who may need an extra boost.