I've been getting a lot of questions about folate and folic acid lately and thought it might help if I go into it here a bit more.
Folic acid is a form of folate- you find it in fortified or enriched foods and vitamin supplements.
Folate is a B vitamin (it's actually B9) that you find in some foods.
Folate and folic acid absorb differently so you might see DFE or dietary folate equivalent that is used to measure folate.
Most people have heard that folic acid is important in pregnancy. That's true, for a few reasons:
Too much folic acid is not recommended, so don't take more than 1000 mcg (1mg) per day.
Foods that contain folate include:
Protein: dried beans, peas, lentils and edamame. Canned ones still have folate but not as much as dried varieties. Sunflower seeds and peanuts.
Fruits and Vegetables: oranges, papaya, avocado. Also dark green veggies such as spinach, broccoli, romaine lettuce, bok choy, green peas, brussels sprouts and asparagus.
Grain: wheat germ, enriched grain products such as fortified pasta, bread, crackers and cereal.
So, what are your daily needs?
Looking for some meal and snack ideas that are high in folate? Try some of these:
If you need more support with getting foods high in folate into your diet contact Jill, Nurture The Future's Registered Dietitian at firstname.lastname@example.org
Jill Wallace, RD, CH
Mom, Registered Dietitian and Chartered Herbalist writing about nutrition. Have a topic you want to read about? I would love to hear your idea. Email email@example.com