Folate, a B vitamin naturally present in legumes, citrus fruits and green, leafy vegetables, plays an essential role in cell growth and maintenance, DNA and RNA production and homocysteine metabolism. Dietary supplements often contain folic acid, the synthetic form of folate. Since 1998, United States law has required food manufacturers to add folic acid to most enriched grain products, including flours, cornmeal, pasta, rice, bread and cereal.
Dietary Supplements
Many daily multivitamins, especially those for women, contain folic acid. Most multivitamins containing folic acid provide 400 micrograms, the daily intake recommended for most adults by the Institute of Medicine.
Fortified Cereals
Many fortified breakfast cereals contain added folic acid. A single serving of General Mills Total, Kellogg’s Special K, Kellogg’s Product 19 or Kellogg’s Complete Wheat Bran Flakes provides 394 mcg of folic acid. A serving of General Mills Total Raisin Bran provides 389 mcg of folic acid, and a serving of Kashi Heart to Heart provides 386 mcg.
Meal Bars
Many fortified granola bars and meal bars contain added folic acid. A 1.5-ounce Bellybar and a 2-ounce Nitro-Tech Bar provide 800 mcg of folic acid each. One PowerBar or Luna Bar provides 400 mcg of folic acid each.
Other Fortified Foods
A ½-cup serving of enriched white rice provides 65 mcg of folic acid, and a ½-cup serving of enriched egg noodles provides 50 mcg. A single slice of enriched white or whole wheat bread provides 25 mcg of folic acid.
Folate Sources
Folate exists naturally in a variety of foods. Beef liver provides one of the best sources of folate, with 185 mcg, or 45 percent of the recommended daily intake, in one 3-oz. serving. A ½-cup serving of cooked cowpeas provides 105 mcg of folate, or 25 percent of the recommended daily intake, and a ½-cup serving of cooked spinach provides 100 mcg. A ½-cup serving of great northern beans provides 90 mcg of folate, four boiled asparagus spears provides 85 mcg, and a 1-cup serving of raw spinach provides 60 mcg. Other good sources of folate include green peas, broccoli, avocado, peanuts, romaine lettuce, wheat germ, tomato juice, orange juice, turnip greens, oranges, cantaloupe, papaya and bananas.
Recommended Intake
Adolescents and adults ages 14 and over should get 400 mcg of folate per day, and pregnant women should get 600 mcg per day. While folate from foods does not pose any potential health risks, too much folic acid from supplements and fortified foods can accelerate the growth of tumors and mask the symptoms of vitamin B-12 deficiency, a potentially serious condition. For these reasons, the Institute of Medicine recommends limiting daily folic acid intake to 1,000 mcg. If you take a daily multivitamin containing folic acid, avoid consuming foods heavily fortified with folic acid, recommends the Harvard School of Public Health.
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