Nutrients You Need Most: Part 3 – Folate

Folate 

[photo source]

Key Benefits:

• Crucial during first few weeks of pregnancy to prevent brain & spinal defects
• Helps lower risk of colon and breast cancers

Best Food Sources:

• 1/2 cup cooked asparagus (134 mcg)
• 1 cup raw spinach (58 mcg)
• 1/2 cup cooked lentils (179 mcg)

Daily Intake:

• 400 mcg

What is folate and what does it do?

Folate is a water-soluble B vitamin that occurs naturally in food. Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods

Where can I find out more about folate?

• • For general information on folate:
  • Office of Dietary Supplements Health Professional Fact Sheet

• Vitamins, MedlinePlus®

• For more information on food sources of folate:
  • U.S. Department of Agriculture’s (USDA) National Nutrient Database

• For more advice on buying dietary supplements:
  • Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?

• For information on the government’s food guidance system:
  • MyPlate
  • Dietary Guidelines for Americans

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