Vitamins have many important roles in the body and are essential for normal growth and development. Your body needs folic acid for tissue growth and cell function. This vitamin also helps form DNA and oxygen-carrying red blood cells. Vitamin E keeps the immune system strong and protects your body from free radicals, compounds that can lead to cancer.
Folic Acid
The Food and Nutrition Board of the Institute of Medicine recommends 400 mcg of folic acid for people ages 14 and older. The recommended dietary allowance is 300 mcg for children ages 9 to 13, 200 mcg for ages 4 to 8 and 150 mcg for ages 1 to 3. A deficiency in folic acid can lead to mouth ulcers, poor growth, swollen tongue and anemia. Folic acid deficiency during pregnancy can lead to small or premature babies. It can also increase the risk of the baby developing spina bifida and other neural tube defects. The National Institutes of Health Office of Dietary Supplements advises pregnant women and women of childbearing age to take 600 mcg of folate supplement per day.
Dietary Sources of Folic Acid
Folic acid naturally occurs in a wide range of plant foods. Vegetable selections include spinach, asparagus, broccoli, okra, artichokes, green peas and Brussels sprouts. The U.S. Department of Agriculture lists papaya, citrus fruits, avocado and banana as rich fruit sources. Folic acid also naturally occurs in liver, poultry, shellfish, pulses and nuts. Folic acid is added to many products, such as bread, pasta, rice, breakfast cereals and oatmeal.
Vitamin E
People ages 14 and older, including pregnant women, require 15 mg of vitamin E per day. The RDA is 11 mg for children ages 9 to 13, 7 mg for ages 4 to 8 and 16 mg for ages 1 to 3. Infants ages 7 to 12 months require 5 mg, while infants up to age 6 months require 4 mg daily. Although vitamin E deficiency is rare, it can be caused by disorders such as cystic fibrosis, Crohn's disease and certain genetic disorders. A deficiency in this vitamin can lead to muscle weakness, nerve damage, a weakened immune system and vision problems.
Dietary Sources of Vitamin E
Vegetable oils, including wheat germs, safflower and sunflower oils, provide vitamin E. Almonds, hazelnuts, pine and roasted nuts are also sources. Vegetable sources include spinach, turnip greens, carrots, dandelion greens, broccoli, sweet potatoes, peppers and tomatoes. Vitamin E naturally occurs in seafoods, such as swordfish, crab, trout, salmon and sardines. Avoid swordfish if you are pregnant because the high levels of mercury in it can cause developmental disorders in the fetus. Manufacturers also add vitamin E to products such as fruit juices, breakfast cereals and margarine.
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