Today we discuss folate. What it does for our body, where we can find it in our diet and how much we need!
Folate is a generic term for both naturally occurring folate found in foods and folic acid. Folic acid is water-soluble, meaning that it dissolves in water. Whihc means that your body get ride of leftovers through the urine. Because we lose excess folate - it means that we don't store it. Therefore you need a continuous supply of the vitamin in the foods you eat.
What does Folate do?
Folate helps tissues grow and cells work. Folate also helps prevent anemia. Folate works along with vitamin B12 and vitamin C to help the body break down, use, and create new proteins. The vitamin helps form red blood cells and produce DNA, the building block of the human body, which carries genetic information- so its pretty importnat.
Folate occurs naturally in the following foods:
•Dark green leafy vegetables
•Dried beans and peas (legumes)
•Citrus fruits and juices
Foods are also fortified with folic acid, these foods include: enriched breads, cereals, flours, cornmeals, pastas, rice, and other grain products.
How much do you need?
Well, the best way to get the daily requirement is to eat a wide variety of foods.
•Males age 14 and older: 400 mcg/day
•Females age 14 and older: 400 mcg/day