The B-vitamin folate and its synthetic form, folic acid, play essential roles in cell formation and growth and in the production of DNA and RNA. Folate also plays a role in homocysteine metabolism and the production of healthy red blood cells. Peanut butter provides a natural source of folate. Peanuts and peanut butter also provide good sources of protein and healthy unsaturated fats.
Folate
A single serving of peanut butter, or about 2 tbsp., contains 24 mcg of folate, or 6 percent of the Daily Value. A 1 oz. serving of dry roasted peanuts provides 40 mcg of folate, or 10 percent of the Daily Value. A peanut butter sandwich made with 2 tbsp. of peanut butter and two slices of whole wheat bread fortified with folic acid provides about 74 mcg of folate, or 18 percent of the Daily Value.
Recommended Daily Intake
Folate needs increase with age, and pregnant and breastfeeding women need more folate than other adults. Pregnant women should get 600 mcg of folate per day, and breastfeeding women 500 mcg per day, according to the National Institutes of Health Office of Dietary Supplements. Adolescents and adults ages 14 and over need 400 mcg of folate per day, while children ages 9 to 13 need only 300 mcg per day and children ages 4 to 8 need 200 mcg per day. Children ages 1 to 3 should get 150 mcg of folate per day.
Other Food Sources
A 3 oz. serving of braised beef liver contains 185 mcg of folate, or 45 percent of the daily value. A ½-cup serving of spinach contains 100 mcg of folate, or 25 percent of the daily value. Other good food sources of folate include leafy green vegetables, citrus fruits and dried beans and peas. Foods fortified with folic acid include breakfast cereals, white rice, enriched egg noodles and enriched bread.
Supplements
Some individuals may need to take folic acid supplements to prevent a deficiency and related health conditions, such as anemia. Women who may become pregnant should take a 400 mcg supplement of folic acid each day, recommends the March of Dimes. Health conditions that increase folate need include alcohol abuse, chronic malabsorption, kidney dialysis, liver disease and some anemias.
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