Folate is the naturally-occurring form of vitamin B9.
How Much Do I Need? Folate:
The Institute of Medicine’s recommended intake of folate (also called vitamin B9) is 400 micrograms per day. The upper limit of intake for adults is set at 1,000 micrograms per day of folic acid from fortified food or as a supplement, not including folate from food. People who regularly drink alcohol should make sure to get at least 600 micrograms of folate a day. It is best to achieve that level of intake through a healthy diet; taking a standard multivitamin (which contains 400 micrograms of folic acid) is added insurance. People should avoid taking higher doses of folic acid supplements.
Folate primarily helps the body make new cells, specifically by playing a role in copying and synthesizing DNA.
It also helps the body utilize vitamin B12 and amino acids. A folate deficiency will cause anemia (poorly formed red blood cells), poor immune function, and poor digestion.
Cancer Prevention Cancer is caused by DNA damage in individual cells. Since folate plays a role in ensuring proper DNA replication, it can also prevent DNA from becoming damaged and for damaged cells to continue to replicate.
Low blood folate levels are associated with an increased risk of cervical, breast, colon, brain, and lung cancer. The best way to get adequate folate is to eat five or more servings of fruits and vegetables, especially of the green-leafy variety.
Foods with Folate (AKA Folic Acid Although Slightly Different)
Dark Leafy Greens. It should come as no surprise that one of the planet's healthiest foods is also one of the highest in folate. ... Asparagus. ... Broccoli. ... Citrus Fruits. ... Beans, Peas, and Lentils. ... Avocado. ... Okra. ... Brussels Sprout.
Top 10 Folate Rich Foods
1) Garbanzo beans (chickpeas) ½ cup: 557 mcg (over 100% DV)
2) Liver. 3 oz: 221 mcg (55% DV)
3) Pinto beans. ½ cup: 146 mcg (37% DV)4)
Lentils. ½ cup: 179 mcg (45% DV)5)
Spinach. 1 cup: 56 mcg (14% DV)6)
Asparagus. ½ cup: 134 mcg (33% DV)7)
Avocado. ½ cup: 61 mcg (15% DV)
· 8) Beets ½ cup: 68 mcg (17% DV)
· 9) Black eyed peas ½ cup: 112 mcg (28% DV)
· 10) Broccoli 1 cup: 57 mcg (14% DV)
Folate and Cancer
In addition to converting homocysteine to methionine, folate plays a key role in building DNA, the complex compound that forms our genetic blueprint. Observational studies show that people who get higher than average amounts of folate from their diets or folic acid supplements for 15 years or more have lower risks of colon cancer (23) and breast cancer. (24) This could be especially important for those who drink alcohol, since alcohol interferes with the proper metabolism of folate and inactivates circulating folate. An interesting observation from the Nurses’ Health Study is that higher intake of folate appears to blunt the increased risk of breast cancer seen among women who have more than one alcoholic drink a day. (24) More recent studies have had similar findings, including one from Sweden that found that sufficient folate intake can protect against breast cancer even in women who have only one drink a day or less. (25, 26) (from Harvard EDU)
By Deborah Grow
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