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Vitamin

Folate

Folate is vitamin B9, a water-soluble B vitamin found in leafy greens, legumes and liver. The body needs it to make DNA and new cells.

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Where can food supply it?

Green vegetables and legumes are useful sources. Natural food folates are sensitive to light, oxidation, and cooking. 1

Cooked spinach

131 mcg DFE½ US cupNIH food-table value. 2

Cooked black-eyed peas

105 mcg DFE½ US cupNIH food-table value. 2

Cooked asparagus

89 mcg DFE4 spearsNIH food-table value. 2

How much is recommended?

US adult recommendations are 400 mcg dietary folate equivalents (DFE) daily, rising to 600 during pregnancy and 500 while breastfeeding. DGE uses 300 µg folate equivalents for adults, 550 in pregnancy, and 450 while breastfeeding. These are total-intake reference values. 3 4

Sources

  2. Folate: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
  3. Folate: Fact Sheet for Consumers NIH Office of Dietary Supplements
  4. Folat: Referenzwerte Deutsche Gesellschaft für Ernährung