Folic acid, or folate, is a B vitamin needed for normal growth and development. This vitamin plays a vital role in the production of DNA and new cells. It works with vitamin B-12 to make red blood cells, so oxygen can be efficiently carried around your body. Folic acid is water-soluble and so cannot be made by your body. This vitamin is found in many foods and is also available in supplement form.
Recommended Allowance
The recommended dietary allowance, or RDA, of folic acid depends on your age and lifestyle. For ages 14 and older, the Food and Nutrition Board recommends 400 mcg per day. The RDA is 300 mcg for ages 9 to 13, 200 mcg for ages 4 to 8 and 150 mcg for ages 1 to 3. The RDA is 600 mcg for pregnant women and 500 mcg for breastfeeding mothers.
Deficiency
Pregnant and breastfeeding women and people with liver and kidney disease have a higher risk of developing folic acid deficiency. A deficiency can increase the risk of cardiovascular disease. Folic acid deficiency during pregnancy may lead to premature birth or the baby developing neural tube defects, such as spina bifida. A deficiency in infants and children can cause growth impairment.
Vegetables and Pulses
Folic acid occurs in green leafy vegetables, such as spinach and turnip greens. Other good vegetable selections include asparagus, broccoli, avocado and green peas. Citrus fruits, banana, cantaloupe and papaya are some of the best fruit sources of folic acid. Several types of nuts and beans are a good source of this vitamin. Peanuts provide 10 percent of the daily value per 1 oz., while cowpeas provide 25 percent in 1/2 cup.
Other Foods
Folic acid is added to breakfast cereals, white rice, egg noodles, pasta, corn meals and bread. The amount of folic acid in cereals vary, but some offer 100 percent of the daily recommended value in one serving. Good sources also include tomato and orange juices, poultry and shellfish. The U.S. Department of Agriculture lists beef liver as a rich source , offering 45 percent of the daily value in 3 oz.
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