Here's Why:

Diet supplement article Folate, also known as folic acid, is a B vitamin that is essential for good health. Specifically, it can help reduce your risk of heart disease and stroke by lowering the level of the amino acid homocysteine in the blood. The level of homocysteine in blood increases due to age, vitamin deficiencies, and some genetic abnormalities. At high levels, homocysteine can damage coronary arteries or make it easier for blood clotting cells to clump together and form a clot. This can increase your risk of heart attack or stroke.

Taking supplemental folic acid and other B vitamins may help reduce the risk of heart attack and/or ischemic stroke by lowering homocysteine level. Although the relationship between elevated levels of homocysteine and risk for cardiovascular events have been noted in many studies, some vitamin trials failed to confirm that treatment with folic acid reduces the risk. Also, the exact and most optimal dose of folic acid supplementation is not known. For example, a recent trial (called VISP—Vitamins in Stroke Prevention) looked at the role of vitamins in prevention of stroke. More than 3600 patients participated in a trial that lasted for almost two years. Patients with a recent history of ischemic stroke and elevated levels of homocysteine were divided into two groups. One group received a low dose of folic acid, and the other group a high dose. The trial failed to show a difference in risk reduction between the groups.

Another extremely important role of folic acid is in preventing birth defects. Low blood levels of folate during pregnancy can cause neural tube defects—anencephaly and spina bifida. Because these defects occur in the first month of pregnancy, before a woman knows she is pregnant, it is important for any woman of childbearing age to get 400 mcg of folic acid daily.

Also, deficiency of folic acid can result in megaloblastic anemia. This is due to the role that folic acid plays in the DNA synthesis and red blood cell division. Without folic acid new red blood cells can’t divide and stay large and immature.

Recommended Intake

Age group (in years) Recommended Dietary Allowance
Females Males
1 - 3 150 mcg 150 mcg
4 - 8 200 mcg 200 mcg
9 - 13 300 mcg 300 mcg
14 - 18 400 mcg 400 mcg
Pregnancy, ages 14-18 600 mcg n/a
Lactation, ages 14-18 500 mcg n/a
19 - 50 400 mcg 400 mcg
Pregnancy, ages 19-50 600 mcg n/a
Lactation, ages 19-50 500 mcg n/a
51 - 69 400 mcg 400 mcg
70 + 400 mcg 400 mcg

Here's How:

Major Food Sources

Food Serving size Folate content (mcg)
Chicken liver, simmered 3.5 oz 770
Fortified breakfast cereal 3/4 cup 100-400 (check Nutrition Facts label)
Soy flour 1 cup 260
Beef liver, braised 3.5 oz 217
Chickpeas, canned 1 cup 160
Pinto beans, canned 1 cup 144
Spinach, boiled 1/2 cup 131
Lima beans, canned 1 cup 121
Papaya 1 medium 116
Avocado 1medium 113
Wheat germ, toasted 1/4 cup 102
Asparagus, boiled 4 spears 85
Orange juice, fresh 8 fl oz 75
Spinach, raw 1/2 cup 54
Whole wheat flour 1 cup 53
Green peas, boiled 1/2 cup 50
White rice, long-grain 1/2 cup 45
Orange, navel 1 medium 44
Peanuts, dry roasted 1 oz 41
Wheat flour 1 cup 40
Broccoli, boiled 1/2 cup 39
Tomatoes, sun-dried 1 cup 37
Tomato juice, canned 6 oz 35
Peanut butter, crunchy 2 T 29
Cashews, dry roasted 1 oz 20
Banana 1 medium 20
Bread, whole wheat 1 slice 15

Tips For Increasing Your Folate Intake

To help increase your intake of folate:

  • Spread a little avocado on your sandwich in place of mayonnaise.
  • Drink a glass of orange juice or tomato juice in the morning.
  • Add spinach to your scrambled eggs.
  • Slice a banana on top of your breakfast cereal.
  • Sprinkle some toasted wheat germ on top of pasta or a stir-fry.
  • Throw some chickpeas or kidney beans into a salad.
  • If you take a vitamin supplement, make sure it contains folate.