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Leafy vegetables such as spinach, asparagus, turnip greens, romaine lettuces, dried or fresh beans and peas, fortified grain products (pasta, cereal, bread), sunflower seeds and certain other fruits (Orange Juice, canned Pineapple Juice, cantaloupe, honeydew melon, grapefruit juice, banana, raspberry, grapefruit, strawberry) and vegetables (beets, broccoli, corn, Tomato Juice, vegetable juice, brussels sprouts, bok choy) are rich sources of folate.[8] Liver and liver products also contain high amounts of folate, as does baker's yeast. Some breakfast cereals (ready-to-eat and others) are fortified with 25% to 100% of the recommended dietary allowance (RDA) for folic acid. A table of selected food sources of folate and folic acid can be found at the USDA National Nutrient Database for Standard Reference.[9] Folic acid is added to grain products in many countries, and in these countries fortified products make up a significant source of the population's folic acid intake[10]. Because of the difference in bioavailability between supplemented folic acid and the different forms of folate found in food, the dietary folate equivalent (DFE) system was established. 1 DFE is defined as 1 μg of dietary folate, or 0.6 μg of folic acid supplement. This is reduced to 0.5 μg of folic acid if the supplement is taken on an empty stomach.[11]

Folic acid naturally found in food is susceptible to high heat, UV, and is soluble in water.[12] It is heat labile in acidic environments and may also be subject to oxidation.[12]

Some meal replacement products do not meet the folate requirements as specified by the RDAs.[13]

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What effect does uv light have on folate?

UV light can degrade folate, leading to its reduced effectiveness in the body. This degradation can occur when folate-containing foods are exposed to sunlight or artificial UV light sources for prolonged periods. It is recommended to store folate-rich foods in a cool, dark place to minimize this effect.


Is folate best absorbed from foods or from supplements?

Folic acid is the supplemental form of folate, the body is able to absorb 90% of it. Whereas the food-form, folate, can only be absorbed by 50% due to its structure.


Is folic acid in peanuts?

Peanuts do contain some folic acid, but not an appreciable amount (and not even in the top 20 folate rich foods). Most folate rich foods consist of various beans, dark leafy greens, broccoli, and soy products.


Recipes to improve folate and B-12 intake?

I don't have recipes for getting more B12 and folate, but foods like, liver, dried beans, whole grain bread, and spinach are high in them.


Is folate good or bad for you?

Folate, a B-vitamin found in leafy greens, legumes, and fortified foods, is essential for DNA synthesis and repair, making it crucial for cell growth and development, especially during pregnancy. Adequate folate intake can reduce the risk of neural tube defects in infants. However, excessive folate from supplements may mask vitamin B12 deficiency symptoms, so it's important to balance intake through diet and, if needed, supplements. Overall, folate is beneficial for health when consumed in appropriate amounts.


Who is the inventor of folate vitamins?

who is the inventor of folate vitamins


What is one benefit of eating a dinner high in rich in folate?

A dinner high in folate can significantly support overall health by promoting proper cell division and DNA synthesis, which is crucial for growth and development. It can also enhance mood and reduce the risk of depression, as folate plays a role in the production of neurotransmitters like serotonin. Additionally, adequate folate intake is essential for pregnant women to prevent neural tube defects in developing fetuses. Overall, incorporating folate-rich foods into dinner can contribute to both physical and mental well-being.


Is folate fat or water soluble?

Folate is water soluble.


Is folate a b vitamin?

Yes folate is one of the B vitamins


Is folate water soluble or fat soluble?

Folate is water soluble.


What is folate?

A salt or ester of folic acid. Folate, also called folic acid, folacin, or vitamin B9, is a water-soluble B-complex vitamin that is essential for human growth and development. It is made up of three components: para-aminobenzoic acid (PABA), glutamic acid, and pteridine. The latter two components explain the technical chemical name for folate: pteroylmonoglutamate. Because folate is one of the most chemically complex vitamins, it is also complicated in its interaction with your body. Most foods do not contain folate in the exact form described above, so enzymes inside your intestines must chemically alter food forms of folate in order for you to absorb it. Even when your body is operating at full efficiency, you can absorb only about 50% of the folate from your food.


What is wrong with high doses of folate?

Folate has shown to play a dual role in cancer development, and high folate intake promotes advanced carcinogenesis.