Folic acid, or folate, is an water-soluble B vitamin that is required by the body for many vital functions. Insufficient folic acid in your diet can ultimately result in a deficiency. Fortunately, folic acid is naturally found in a variety of healthy foods. Check with your registered dietitian for a full list of folate-rich foods and other nutritional guidelines.
Function
Every individual requires folic acid daily for normal growth and development. Pregnant and nursing women in particular require special attention to their folic acid intake. Folic acid is required for the formation and maintenance of DNA and red blood cells. It also functions as a co-enzyme and plays vital roles in the metabolism of amino acids.
Deficiency
Folic acid deficiency can occur due to poor diet or from certain health conditions. The Linus Pauling Institute notes that individuals suffering from alcoholism are at greater risk for a folate deficiency because of malabsorption issues or poor diet. Other individuals at risk for deficiency include cancer patients and pregnant women. Women who get adequate amounts of folic acid during pregnancy can prevent major birth defects such as anencephaly and spina bifida. It can take up to several months to identify a folic acid deficiency. Some common signs and symptoms associated with deficiency include anemia, fatigue and shortness of breath. Additionally, certain medications may also contribute to a folic acid deficiency.
Recommendations
Adults require 400 mcg or mcg of folic acid daily. Pregnant and breast-feeding women require at least 500 to 600 mcg of folic acid per day. You can obtain your daily amount of folic acid by consuming a balanced diet. The Linus Pauling Institute recommends a folic acid supplement in addition to diet rich in folic acid. Older adults may also benefit from a dietary supplement that provides 400 mcg of folic acid daily.
Sources
Food sources of folic acid include green leafy vegetables such as kale, asparagus and spinach. Just 1/2 cup of spinach provides 132 mcg of folic acid. Other sources of folic acid include legumes, nuts and citrus fruit juices. One-half cup of lentils provides 179 mcg of folic acid. A variety of fortified food products are added to ready-to-eat cereals, pasta, bread, rice and other refined grain products. One cup of fortified cereal provides 200 mcg of folate. Folic acid supplements are also available in a liquid or tablet form.
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