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Folic acid, also known as folate, is important for the production and maintenance of new cells. This is especially necessary during both pregnancy and infancy when cell growth is extremely rapid. Both adults and children need folic acid to make normal red blood cells and to prevent anemia. This vitamin can be manufactured by the body and be stored in the liver. Having enough folic acid in early pregnancy can prevent birth defects, including problems with the spine (neural tube defects) and brain. Women who become pregnant and don't consume enough folate are also more likely to have babies who have low birthweight or are premature.
How Much Folic Acid Is Enough?
Men need 200 micrograms per day of folic acid, and women who cannot become pregnant need 180 micrograms per
day of folic acid. If you are a woman who plans to or could become pregnant, you need to eat foods fortified with
folic acid. You may also need to take a supplement to be sure you're getting 400 micrograms per day. Once you are
pregnant, your intake should be 400 micrograms per day. Breastfeeding mothers need 280 micrograms per day.
Intake:
Intake:
| Recommended Dietary Allowance (RDA) for Folate | |
| Babies 0 to 1 years | 65 mcg/day |
| Children 1 to 3 years | 80 mcg/day |
| Children 4 to 6 years | 100 mcg/day |
| Children 7 to 9 years | 120 mcg/day |
| Children 10 to 12 years | 150 mcg/day |
| Teenager boy 13 to 15 | 180 mcg/day |
| Teenager girl13 to 15 | 170 mcg/day |
| Teenager boy 16 to 19 | 200 mcg/day |
| Teenager girl 16 to 19 | 180 mcg/day |
| Men | 220 mcg/day |
| Women | 200 mcg/day |
| Pregnant women | 400 mcg/day |
| Nursing mother | 400 mcg/day |
Function:
Folic acid is required for DNA synthesis and cell growth and is important for red blood cell
formation, energy production as well as the forming of amino acids. Folic acid is essential for creating iron
containing substance in hemoglobin, crucial for oxygen transport.
Source:
Fresh green vegetables, such as spinach and broccoli contain folic acid. It is also found in
fruit, starchy vegetables, beans, whole grains, liver and mushrooms.
| Food | Serving | Folate (mcg) |
| Fortified breakfast cereal | 1 cup | 200-400 |
| Orange juice (from concentrate) | 6 ounces | 82 |
| Spinach (cooked) | 1/2 cup | 131 |
| Asparagus (cooked) | 1/2 cup (~ 6 spears) | 131 |
| Lentils (cooked) | 1/2 cup | 179 |
| Garbanzo beans (cooked) | 1/2 cup | 141 |
| Lima beans (cooked) | 1/2 cup | 78 |
| Bread | 1 slice | 20 |
| Pasta (cooked) | 1 cup | 60 |
| Rice (cooked) | 1 cup | 60 |
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