Folate
Folate is a B-vitamin that plays a central role in DNA synthesis, red blood cell formation, and healthy development — especially during early pregnancy.
Folate, also known as vitamin B9, is a water-soluble B vitamin that supports cell division, red blood cell production, and DNA formation. It’s especially critical during early pregnancy, where sufficient intake can help prevent neural tube defects and support proper fetal development.
Folate is found naturally in leafy greens, beans, citrus fruits, liver, and eggs. Many breads and cereals are fortified with folic acid, the synthetic form of folate, to help ensure people meet daily needs — particularly in populations with limited access to fresh produce.
Although deficiency is uncommon in developed countries due to fortification, low folate status may lead to fatigue, irritability, and elevated homocysteine levels, which have been linked to cardiovascular risk.
Recommended Daily Intake
- Women: 400 micrograms
- Men: 400 micrograms
- Upper Limit: 1,000 micrograms
Common Food Sources
- Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts , broccoli)
- Beans
- Peanuts
- Sunflower seeds
- Fresh fruits , fruit juices
- Whole grains
- Liver
- Aquatic foods
- Eggs
- Fortified foods and supplements