foods high in folate

Evidence Based

Medically reviewed by Sara Osman,RD,PT

Introduction

Folate or vitamin B9 is a water-soluble vitamin, and it refers to 2 forms, being food folate and folic acid. [1]

Folic acid is the fully oxidised form of the vitamin that is used in fortified foods and supplements, whereas folate is the naturally occurring substance in foods. [1,2]

  • Folic acid bioavailability is higher than folate and estimated to be around 85% as compared to 50% for folate. [5]
  • Also, folic acid supplements taken on an empty stomach are nearly 100 percent bioavailable. [1,2]
  • The total body folate content is estimated to be around 15 to 30 mg. [1,3]
  • Half of the folate stores are stored in the liver and the remainder in blood and body tissues. [1]
  • Folate is excreted in the urine, bile and faeces. [2]

Body Functions

Metabolism of amino acids [1]

RNA and DNA synthesis [4]

Contributes to tissue growth [4]

Plays a role in cell division [4]

Healthy red blood cells formation [5]

Crohn’s and celiac disease prevention[6]

Metabolism of amino acids [1]

RNA and DNA synthesis [4]

Contributes in tissue growth [4]

Role in cell division [4]

Healthy red blood cells formation [5]

Crohn’s and celiac disease prevention [6]

Recommended Daily Intake

how much vitamin b9 folate is recommended daily

Deficiency Symptoms

Weakness and fatigue  [1,2]

Difficulty concentrating & irritability [1,2]

Headache [1]

Heart palpitations and shortness of breath [1]

Hair loss [5]

Hair loss [5]

Gastrointestinal symptoms [1]

Mouth soreness and tongue ulcers [1,5]

Megaloblastic anaemia [1]

Pale skin [5]

Hair loss [5]

Weakness and fatigue [1,2]

Difficulty concentrating and irritability [1,2]

Headache [1]

Heart palpitations and shortness of breath [1]

Mouth soreness and tongue ulcers  [1,5]

Megaloblastic anemia [1]

Pale skin  [5]

Gastrointestinal symptoms [1]

Folate Food Sources

foods high in vitamin b9 folate vegan

Excessive Intake/ Toxicity Side Effects

In people with vitamin B12 deficiency, excess folate consumption could mask the symptoms of vitamin B12 deficiency so it can’t be diagnosed. [2]

Groups At Risk of Folate Deficiency

Chronic alcoholics

Alcohol interferes with folate absorption and hepatic uptake, accelerates folate breakdown, and increases renal excretion. [1,3,5]

Research suggests that even moderate alcohol consumption of 240 ml red wine per day or 80 ml vodka per day, for 2 weeks, can significantly reduce serum folate concentrations. [1]

Pregnant women

Folate demand increases during pregnancy due to its role in nucleic acid synthesis. [1]

Also, women with inadequate folate levels are at risk of giving birth to infants with neural tube defects and has been linked with low infant birth weight, preterm delivery, and fetal growth retardation. [1,2]

Folate Interaction With Other Nutrients

  • Vitamin B12 – Excessive folate intake may mask vitamin B12 deficiency. [1,2]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen – 9.64 mcg
Dried 4.43 mcg
Canned – 5.70 mcg
Juice – 5.49 mcg

Legumes ( i )

Flour – 238.29 mcg
Raw- 161.19 mcg
Cooked – 115.52 mcg
Canned – 43.85 mcg
Dry – 0 mg

Nuts & Seeds ( i )

Nuts – 53.56 mcg
Seeds – 71.54 mcg

Veggies ( i )

Dried – 75.45 mcg
Raw or frozen – 55.23 mcg
Cooked – 50.53 mcg
Canned – 45.29 mcg

Cereal grains & Flour ( i )

Flour – 24.47 mcg
Raw grains – 38.14 mcg
Cooked – 11.95 mcg

Oils ( i )

Cooking oil – 0 mcg
Other edible oils – 0 mcg

what do these number mean?

References

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Medically reviewed by Sara Osman,RD,PT

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