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Food Sources of Folate
Information about Folate
Folate is a water-soluble B vitamin. It is found naturally in foods.
This vitamin cannot be stored in your body. You should eat folate-
rich foods every day.
Folate is important for everyone. It helps make red blood cells. If you
do not have enough folate, you can get a type of anemia. If you have
anemia you may feel tired, weak and unable to concentrate.
Folate is very important for infants, children and women who are
pregnant. It helps to prevent some birth defects.
Folic acid is a form of folate. This is the type of folate found in
vitamin supplements.
Folacin is the generic name for folic acid and folic acid-related
substances. It may be used instead of the words folic acid and
folate.
How Much Folate Should I Aim For?
Women who could become pregnant, are pregnant or breastfeeding
need more folate. They should take a daily folic acid supplement of
400 micrograms (mcg) or 0.4 milligrams (mg).
Age in years Aim for an intake of Stay below*
mcg/day mcg/day
Men and Women 400 1000
19 and older
Pregnant Women 600 1000
19 and older
Breastfeeding Women 500 1000
19 and older
*This includes sources of folate from fortified food and or supplements.
Folate Content of Some Common Foods
Dark green vegetables like broccoli and spinach and dried legumes such
© 2008 Dietitians of Canada. All rights reserved. May be reproduced in its entirety provided source is acknowledged.
This information is not meant to replace advice from your medical doctor or individual counseling with a registered dietitian. It is intended for
educational and informational purposes only.
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Updated: 2016-06-10
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