Folate for Everybody

People of all ages can benefit from adequate intake of folate, or vitamin B. The main role of folate in the body is to help form DNA and metabolize various amino acids. The supplemental form that most readers are familiar with is folic acid. Adequate intake of folate may prevent some cancers and disabilities, such as spina bifida and anencephaly. Inadequate intake of folate causes deficiencies such as blood anemia, while some people, such as women of child-bearing age, may have a maternal deficiency that results in neural tube defects. Pregnant women need extra folate to accommodate the constant increased rate of cell division and DNA synthesis in the developing fetus. This additional amount usually requires the women to take prenatal vitamins. Anyone planning to become pregnant may want to consider taking a prenatal vitamin prior to conception. Speak with your physician or a registered dietitian for supplement suggestions. Aging adults are also at risk for folate deficiency.

Synthetic folic acid is plentiful in ready-to-eat cereals, which may be the first step for most of us to begin to consume adequate amounts of folate. This school year, begin to read labels and start your day with a bowl of cereal and low-fat or non-fat milk. Some of the highest amounts of natural folate can be found in leafy green vegetables, asparagus, sprouts, dried beans, organ meats, and orange juice. Keep in mind that some food preparation processing methods, such as heat, can destroy a majority of the folate in food. To help vegetables retain their naturally high levels of folate, eat them raw or cook them lightly with minimal water (steaming, microwave, or stir fry).

Whole-wheat products are another good source of folate, and should be part of every healthy meal or food plan. Additional sources of folate include fruits such as strawberries, cantaloupe, and oranges. Try a breakfast smoothie that includes orange juice, strawberries, and ice:

Funky Strawberry Smoothie

• 1 ½ cup frozen strawberries
• 1 cup frozen pineapple chunks
• ½ cup orange juice
• 1 ½ cup low or non-fat yogurt (vanilla or plain)
• 1 cup crushed ice

In a blender, blend strawberries, pineapple, orange juice, yogurt, and ice until smooth.

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Please send any questions or comments to Valerie Lawson at vlawson@uic.edu.

This fact sheet was last updated on 09-04-2007.

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