Healthy Eating: Folate
http://edis.ifas.ufl.edu/ ( Publisher's URL )
Full Citation
Permanent Link: http://ufdc.ufl.edu/IR00001255/00001
 Material Information
Title: Healthy Eating: Folate
Series Title: Healthy Eating series
Abbreviated Title: Folate
Physical Description: Fact Sheet
Creator: Bobroff, Linda B.
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla.
Publication Date: 2012
Subjects / Keywords: Folic acid in human nutrition
Spatial Coverage:
Abstract: What is folate? -- What foods contain folate? -- What happens if I do not get enough folate? -- How much folate do I need? -- Where can I get more information?
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Diana Hagan.
Publication Status: Published
General Note: " First published: September 1999. Latest revision: October 2012."
General Note: "FCS8567."
General Note: "ENAFS"
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00001255:00001


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What happens if I do not get enough folate?When you do not get enough folate, your body cannot make the DNA it needs. A lack of folate is especially a concern when the body is making new cells during pregnancy and early childhood. Everyones body makes new cells every day, so we all need folate in our diets. Folic acid is the form of folate found in fortied foods. Fortied foods are foods with added nutrients, usually vitamins and minerals. Folic acid also is the form of the vitamin found in dietary supplements. Check the Nutrition Facts panel on food labels to see which nutrients are listed.FCS8567 Healthy Eating: Folate1Linda B. Bobro2 1. La versin en espaol de este documento es Alimentacin Saludable: Folato (FCS8567-Span). This document is FCS8567, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: September 1999. Latest revision: October 2012. Please visit the EDIS website at http://edis.ifas.u.edu 2. Linda B. Bobro, PhD, RD, LD/N, professor, Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611. The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or aliations. U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A&M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, DeanWhat is folate?Folate is one of the B vitamins. It is involved in the formation of DNA, the genetic material found in all cells of your body. Folate is an important nutrient for everyone. It is especially important for pregnant and nursing women, growing children, and older adults. Health problems may result if people do not get enough folate.What foods contain folate?e word folate comes from the same Latin word as foliage or leaves. Some of the best food sources of folate are dark green leafy vegetables, like spinach, collards, and kale. Other foods high in folate are oranges and orange juice, legumes (dried beans and lentils), and peanuts. Fortied grain foods, like cereals and breads, contain the form of folate called folic acid. Figure 1. Kidney beans are one of many legumes, all of which contain folate. Some other legumes include white kidney beans (cannellini beans), black beans, pinto beans, chickpeas, lima beans, and lentils. Credits: http://www.thinkstock.com


2Eating folate-rich foods may reduce your chances of developing:en Anemia en Heart diseaseen Strokeen Canceren Memory problemsHow much folate do I need?People 19 years old and older need 400 micrograms (mcg) of dietary folate equivalents (DFE) a day. Pregnant women need an extra 200 mcg, and nursing moms need an extra 100 mcg a day. Eat foods naturally high in folate and foods fortied with folic acid to get 400 mcg of DFEs each day. You can take a multivitamin supplement that contains folic acid if you cannot get enough of this vitamin from the foods you eat. Check the Supplement Facts section of the label to see how much folic acid is in the supplement. One microgram of folic acid in a supplement provides 2 mcg of DFE (when you take it on an empty stomach). In contrast, 1 mcg of natural folate in foods provides 1 mcg of DFE. Avoid getting too much folic acid, which can happen if you take supplements and eat a lot of fortied foods. Getting too much folic acid can hide the signs of a vitamin B12 deciency, and vitamin B12 is also an important vitamin in our diet. People over 50 may be at risk for not getting enough B12. For optimal absorption, it is best for people over 50 to get vitamin B12 from fortied foods or a vitamin supplement. Many breads and cereals are fortied with vitamins, including vitamin B12. Check the ingredient list and Nutrition Facts panel and select some foods that have added vitamin B12. Here are some foods and the amount of folate they contain:Where can I get more information?A registered dietitian or your local county Extension oce may have more written infor mation or nutrition classes for you to attend. In Florida, nd your local Extension oce at http://solutionsforyourlife.u.edu/map Call your local Area Agency on Aging for infor mation about meal programs and other services for older adults oered in your area. Reliable nutrition information may be found at the following websites: http://www.nutrition.gov/ http://folicacidinfo.org http://www.usa.gov/Topics/Seniors.shtml http://www.mayoclinic.com/ http://aoa.gov How much is 400 micrograms? Micro means small and 400 micrograms is a very small amount! One teaspoon of sugar weighs about 5 grams, or 5 million micrograms! So you would need about 12,500 portions of sugar, each weighing 400 micrograms to ll a teaspoon. No wonder folate is called a micronutrient!Table 1. Food sources of folate Food Folate (microgram/ serving) Fortied ready-to-eat breakfast cereal, 1 serving 200 Spinach, cup cooked 130 Romaine, 1 cup shredded 75 Kidney beans, cup cooked 65 Orange juice, cup 45 Orange, 1 medium 40 Peanuts, dry roasted cup 40