Total Folate

Folate and folic acid are forms of the water-soluble vitamin B9. Folate is necessary for the production and maintenance of new cells, and thus is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate also helps prevent changes to DNA that may lead to cancer.

Deficiencies: Overt symptoms of severe folate deficiency are uncommon. Less than optimal maternal folate status has been implicated in low infant birthweight, abruptio placenta, cervical dysplasia, and neural tube defects. Low folate intakes also are correlated with an increased risk of atherosclerosis and several forms of vascular disease.

Food Sources: A large fraction of the folate consumed each day comes from foods that are frequently ingested (but not particularly concentrated) sources of the vitamin. Excellent food sources of folate include fortified cereals, citrus fruits and juices, asparagus, Brussels sprouts, spinach, baked beans, chickpeas, kidney beans, or lentils. Many cereal-grain foods (flour, rice, pasta, cornmeal) constitute important sources because they are fortified with folic acid.

Folate bioavailability varies with food type and overall diet composition. In general, added folic acid in fortified foods is absorbed more efficiently than many forms of naturally-occurring folate.

2000-Calorie Diet Recommendations

Shown below are the reference numbers used to compute the Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day.

Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances for specific population groups.

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on gender, age, weight, and other factors.