Foods High in Folate

The B complex vitamin is divided into several subtypes such as vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid) and vitamin B12 (cyanocobalamin). All these vitamin types can be obtained from plant and/or animal sources. Folate is one such natural source of vitamin B9. There are several foods that are considered to be rich sources of folate. The synthetic form of folate is known as folic acid, which is used as a supplement and also as a food additive.

Health Benefits of Folate
One of the most important function of folate is that it is very essential for the production, development and multiplication of cells in the body. It also plays a major role in the synthesis of DNA. Pregnant women are specially advised to consume foods that contain folate regularly, as they help in promoting the baby's health and also help in preventing birth defects. Folate in foods aids in tissue repair, specially after strenuous activity. As folate promotes cell development, it is essential to have it in adequate amounts for proper development. Severe folic acid deficiency in children can lead to slow or stunted growth. On the other hand, folate is also believed to affect mental functions and increase the risks of cardiovascular diseases. Deficiency of folate in the diet leads to diarrhea, poor appetite, weight loss, and headache. In order to prevent this, it is essential to include foods high in folate in your diet regularly.

Folate Rich Foods
As mentioned above, folate is found in a variety of foodstuff obtained from plant or animal origin. The following is a list of foods containing good amounts of folate:

Plant Origin

• Asparagus
• Avocados
• Bananas
• Broccoli
• Beets
• Beans
• Brussels Sprouts
• Baked Beans
• Black-eyed Peas
• Corn
• Cabbage
• Green Peas
• Kidney Beans
• Lentils
• Lima Beans
• Peanuts
• Oranges
• Sunflower Seeds
• Spinach
• Soy
• Strawberries

Animal Origin

• Beef
• Calf liver
• Crab
• Chicken
• Duck
• Eggs
• Fish
• Lamb
• Mollusks
• Pork
• Turkey

Apart from these, folate can also be obtained from foodstuff fortified with folic acid like fortified cereals, fortified pasta, noodles, bagels, rice, etc. Folic acid fortified foods are easily available and hence, it is easier for children and adults to fulfill their daily requirement of folate with the help of these foods.

Folate Dosage
As there is a wide option for foods, it is easier to include them in the diet regularly. However, one should remember that vitamins should always be consumed in their prescribed dose as overdose of a vitamin can lead to toxicity. However, as all the B vitamins are water-soluble, they get flushed out from the body when consumed in excess and there are rare chances of toxicity. But, one needs to keep a check on the amount of vitamin B consumed regularly. Secondly, it is better to rely on natural sources in order to fulfill the daily requirement of folate, rather than going for supplements. Children and teenagers require 200-400 micrograms of folate every day; whereas, adults can have up to 500 micrograms of the same. Pregnant and breastfeeding women have a slightly larger requirement, i.e., up to 600 micrograms.

As a concluding note, one should remember that all vitamins are very essential to carry out different functions of the body, and hence, it is essential to include vitamin rich foods in the diet regularly.