| Good to know: |
Also called folic acid or folacin. |
| Recommendations: |
Ages 14-70+, 400 micrograms/day |
| Benefits: |
Critical for all cell functions, since folate helps make DNA and RNA. May protect against heart disease by lowering homocysteine levels. In pregnant women, lowers risk of neural tube defects in the baby. |
| Food sources: |
Leafy green vegetables, especially spinach and turnip greens, legumes, broccoli, asparagus, oranges and fortified cereals. |
| Day's supply in: |
6 asparagus spears (131 mcg) PLUS 1 cup orange juice from concentrate (109 mcg) PLUS ½ cup lentils (178 mcg) PLUS 2 slices whole wheat bread (28 mcg) OR 1 cup Total cereal (465 mcg) |
| Watch out: |
To prevent spina bifida and other neural tube disorders in their babies, all pregnant women-and women who have the potential to become pregnant-should be on folate supplements. For all adults, too little folate can result in anemia. |
