Benefits of Folate or Folic Acid

Folate and folic acid are often used interchangeably, but the source of the
vitamin is not the same. Folate is the form of the vitamin found in whole food;
whereas, folic acid is the most stable derivative of folate and is found in
supplements and fortified foods.

What it does for you

The impact of this vitamin starts at the moment of conception. Many organizations
that promote the well-being and health of babies, advocate taking folic acid
to prevent birth defects. Folate plays a critical role in DNA synthesis and
cell division, which is why it is so important for pregnant women. Cells make
up our entire body and are constantly replicating so pregnant or not, folate
plays an important role.

For exercising, active women, folate aids in the production of red blood cells
and tissue repair. Women who are strength training require folate as it facilitates
muscle tissue repair after strenuous activity.

Where can I get Folate in my diet?

Many countries, especially in North America, ensure that grain products are
fortified with folic acid. The Daily Value for adult men and women is 400 micrograms
per day. Here are some sources of folate in your diet.

High sources (20% or more of Daily Value): raw or cooked Spinach,
cooked Lentils, cooked Pinto Beans, cooked Black Beans, Asparagus, raw Romaine
lettuce, cooked Black-eyed peas, enriched Spaghetti, fortified Oatmeal or cereal,
cooked Turnip greens, cooked Soybeans, Broccoli and Whole Wheat products.

Good sources (10-19% of Daily Value): cooked Collards, Sunflower seeds,
cooked Beets, enriched bread, canned Tomato juice, Orange juice, Crab, cooked
Artichokes, canned Kidney beans, Wheat germ, fresh Oranges.

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