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| |    Folate: Star of the Vitamin B Family by Mary Silva, M.S., R.D. reviewed by Laura Jana, M.D., F.A.A.P. Growing up, many of us heard the words, "Eat your vegetables; they're good for you." How true. Over time, the importance of eating a diet rich in fruit and vegetables has only gained greater support--not least because of the benefits of folate, a vitamin that's found in many of these foods. What is folate? Folate is one of the B vitamins that's needed by the body to help produce DNA, or the genetic material found in cells. It aids in the production of red blood cells, which are crucial in their ability to carry oxygen in the blood to all parts of the body, and is essential in pregnancy for tissue growth in both the mother and the fetus. Getting enough folate has been shown to reduce the risk of specific birth defects. Recent research shows that folate also plays a role in reducing the risk of heart disease. Studies have found that people with low levels of folate have high levels of homocysteine--a natural substance found in the blood that, in high amounts, is associated with clogged arteries, stroke, and heart disease. Research also shows folate deficiencies to be associated with certain types of cancer. How much is adequate? The amount of folate a person needs depends on age and sex. The National Academy of Science recommends that women of childbearing age supplement their diet with 400 micrograms a day; for pregnant women, that number shoots to 600 mcg; and for women who are breastfeeding, 500 mcg. As for children, daily amounts differ according to age: 0 to 6 months 25 mcg 6 to 12 months 35 mcg 1 to 3 years 50 mcg 4 to 6 years 75 mcg 7 to 10 years 100 mcg 11 to 14 years 150 mcg What should I be eating? Folate is the naturally occurring vitamin in food, while the term "folic acid" refers to the synthetic form of folate. So some foods naturally contain folate and others simply have been enriched with folic acid. In general, the body can better absorbed and more easily use folic acid. Folate is found in a number of popular foods; however, studies show that many people fail to eat enough of these foods to get an adequate supply of the vitamin. Natural sources of folate include green leafy vegetables, beans, oranges, whole grains, nuts, and seeds. Because folate is so important to health, yet lacking in so many people's diets, folic acid has been added to a number of common processed foods, such as bread, pasta, and cereal. Check the labels of these products to find out how much folic acid each contains. Another option is to take a supplement. Prenatal vitamin and mineral supplements provide the recommended dose for expectant mothers; other supplements can vary. Again, check the label to find out the specific amount. Folate Content of Common Foods
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