Folate: Why You Need It, How to Get It

Folate is an often overlooked nutrient. Many women don’t even think about it until they’re knocked up. But it’s an essential part of the B vitamin family, and women should consume it daily – preggers or not.

Why You Need It

Folate:

– is vital to the synthesis, repair, and function of DNA – so it’s key to the production and maintenance of new cells. Adults and children alike need folate to create normal red blood cells and prevent anemia.

– may help prevent colon and other types of cancer.

– reduces a woman’s risk of having a baby with spina bifida and other birth defects.

How to Get It

With these folate-rich foods, you can meet your daily requirement without folic acid supplements (folate’s synthetic form). Adults need 400 micrograms (µg). Pregnant women should ingest 600 µg, while lactating women should consume 500 µg.

• Beef liver (3 oz, braised) – 185 µg
• Spinach (1/2 cup frozen, cooked) – 100 µg
• Asparagus (4 spears, boiled) – 85 µg
• Peanuts (1/2 cup, dry roasted) – 80 µg
• Romaine lettuce (1 cup shredded) – 80 µg
• Kidney beans (1/2 cup cooked) – 60 µg
• Broccoli (2 spears, raw) – 45 µg
• Orange (1 medium) – 45 µg
• Many breakfast cereals – as little as 3/4 cup contains 400 µg

from: NIH Office of Dietary Supplements

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