The terms folic acid and folate are often used interchangeably as names for this essential water-soluble B vitamin. Folic acid is the synthetic form of the nutrient used in dietary supplements and fortified foods. Folate is the natural form of the vitamin found in fruits, vegetables, meats and grains. While very few fruits provide this nutrient, you can enjoy a few varieties of fruits to get the folate you need.
Function of Folic Acid
Folic acid, or folate, helps make and maintain new cells throughout your body. It is especially beneficial during stages of rapid growth, such as pregnancy, infancy and puberty. Genetic material within cells, known as DNA and RNA, relies on folic acid for production, says the Office of Dietary Supplements. You also need folic acid to produce red blood cells. Without it you risk having a form of anemia that causes a low red blood cell count. Support these functions by getting the recommended 400 mcg of folic acid or folate each day.
Folic Acid in Fruits
Since only a handful of fruits provide folate, they should not be your only source of the vitamin. Orange- and yellow-colored fruits are often high in folate. The juice of oranges is a concentrated source that offers approximately 35 mcg per 6 oz. serving. A small orange is less concentrated, providing about 30 mcg of folate. A 4 oz. serving of cantaloupe, around 1/4 of the melon, contains 25 mcg, papaya provides 25 mcg per 1/2-cup serving, a medium banana offers 20 mcg and a small peach has 5 mcg of folate.
Benefits
Folic acid, or folate, is essential for women of childbearing age, since it can help prevent neural tube defects. These defects occur during the 21st and 27th days of pregnancy, usually before you know you are pregnant, the Linus Pauling Institute explains. Consuming adequate amounts of this nutrient each day reduces your risk of having defects in the fetus. Homocysteine, an amino acid, can strain your heart when levels get too high. Folic acid may decrease your risk of cardiovascular disease by stabilizing homocysteine levels in the blood. Additionally, consuming fruits and vegetables high in folate may help decrease your risk of cancer. Folate has an ability to repair damaged DNA and RNA strands in cells that can turn into cancerous cells if they are not fixed.
Deficiency
While you can get adequate amounts of folic acid and folate from your diet, some factors can lead to a deficiency. Alcoholism inhibits your body's ability to absorb the nutrient, and drinking excessively often limits your intake of folate, leading to a deficiency. Periods of rapid cell division increase your need for folate; for example, during pregnancy you need 600 mcg daily. If you don't consume more folate during these periods, your risk of deficiency goes up. Having a folate deficiency, or megaloblastic anemia, leads to fewer and larger red blood cells. While it may take months for you to experience symptoms, it can make you feel extremely fatigued, weakened and have shortness of breath.
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