Your brain function, mental health, energy synthesis and nervous system functions all depend on folic acid, also known as vitamin B9. Oats are a good source of this important nutrient. While regular oats contain folate, the natural form of vitamin B9, you can also eat fortified oats, which have had folic acid added to them. Eating either food as part of a balanced diet can help you meet the recommended dietary allowance of vitamin B9.
RDA and Folic Acid in Oats
The recommended dietary allowance, or RDA, for folic acid is 400 micrograms a day for both men and women, according to the Office of Dietary Supplements. A 100-gram serving of oats that have not been fortified with folic acid contains 56 micrograms of folate, according to the USDA. However, you can also consume oats that have been fortified with folic acid, as most grain and cereal products in the United States have this vitamin added to them. A 100-gram serving of fortified instant oats contains 254 micrograms of folic acid, in addition to 32 micrograms of folate.
Other Health Benefits of Oats
In addition to containing folic acid, oats are rich in many other nutrients, such as calcium, phosphorus and potassium. Some oats are also fortified with iron, vitamin A and other vitamins and minerals. Oats are also an excellent source of fiber; a 100-gram serving of either regular or fortified oats contains roughly 10 grams of fiber. Not only does this nutrient promote digestive health, but it can also help lower your blood cholesterol levels, according to MayoClinic.com.
Folic Acid Deficiency
It is important to get enough folic acid every day, since a deficiency can be detrimental to your health. Signs of a vitamin B9 deficiency include diarrhea, a loss of appetite, weight loss, fatigue, a sore tongue, headaches, heart rhythm abnormalities, memory problems and behavioral issues. A mild deficiency in this vitamin is not uncommon, particularly among those who are alcoholics or people who have bowel disorders. Talk to your doctor about eating oats, as well as other folate-rich and fortified foods, to help prevent a folic acid deficiency.
Additional Considerations
Overdosing on folic acid is rare, since your body gets rid of the excess, but you can develop problems if you ingest too many supplements or fortified foods like oats. High doses of folic acid can result in stomach upset, trouble sleeping, skin problems and even seizures. Talk to your doctor before exceeding the RDA of folic acid, and let her know if you develop any adverse reactions to it.
References
- USDA National Nutrient Database for Standard Reference: Oats
- USDA National Nutrient Database for Standard Reference: Cereals, Oats, Instant, Fortified, Plain, Dry
- University of Maryland Medical Center: Folic Acid
- Office of Dietary Supplements: Folate
- MayoClinic.com; Cholesterol: Top 5 Foods to Lower Your Numbers; May 2010
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