Folate, a B vitamin with water-soluble properties, is found naturally in many foods, and it is imperative in the production and maintenance of new cell growth. A folate deficiency may contribute to neural tube birth defects in infants and a reduced birth weight and growth rate. In addition, too little folate in the adult diet may increase the risk of developing anemia and digestive conditions as well as weight loss, weakness and cognitive disorders. The Food and Drug Administration (FDA) requires enriched foods to include folate.
Breakfast Cereals
Perhaps the largest source of enriched folate, many breakfast cereals fortify their product with between 100 mcg and 400 mcg of folate to provide up to 100 percent of the daily value (DV) in a single serving. The Centers for Disease Control (CDC) maintains a comprehensive list of breakfast cereals that contain 100 percent of the DV of folate (see Resources).
Bread Products
Included in the 1996 FDA ruling requiring the addition of folate in fortified foods, commercial bread products got a much-needed boost of this nutrient. Although the amount of enriched folate varies from product to product, most ready-to-eat breads contain a minimum of 25 percent of the DV of folate or at least 100 mcg.
An enriched wheat tortilla contains 98 mcg of folate and a slice of enriched white bread offers 39 mcg, while a slice of unfortified whole wheat bread provides as little as 14 mcg of folate.
To qualify for enriched status, bread products, including rolls and buns, must provide a minimum of 0.43 mg of folate per pound.
Flours and Grains
Through the refining process of flour, grains lose vital amounts of folate, but enriched flours replace this nutrient. In order to qualify for the designation of enriched, processed flour must contain at least 0.7 mg of folate, along with other added nutrients, per each pound of flour. Cornmeal must provide between 0.7 and 1.0 mg per pound, and rice should include 0.7 to 1.4 mg per pound.
Labeling
Enriched foods list the inclusion of folate as folic acid (synthetic) on their label to distinguish the added synthetic form of the nutrient from the naturally occurring form.
