Nutritional Doublethink
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Vitamin B9 - Folate

Folate Function

Vitamin B9 is also known as folate and one of the most important roles of folate is in new cell synthesis. Folate is involved in the creation of DNA and amino acids.

Folate Deficiency

Illustration of spina bifida by the CDC, showing an outpouching of the spinal cord when the spinal column does not close during developmentIncomplete closure of the spinal column results in an out-pouching of the spinal cord
Folate deficiency during the early part of pregnancy can result in neural tube defects. The most common neural tube defect is spina bifida. The neural tube develops within those first few weeks of life and development requires adequate folate. If there is not enough folate available, the spinal column does not close completely and the spinal cord ends up pouches out, as shown in the image to the right. Other risk factors for developing spina bifida include obesity, poorly controlled diabetes and anti-seizure medications.

Fortification of folate of our grain products started in about the mid 1990s. After fortification, the incidence of neural tube defects declined. The idea is that you need to fortify staple foods with folate because the spinal column is developing when most women are not aware of their pregnancy. Whole foods sources of folate are preferred.

Recommended Intake of Folate

Most male and female adults need 400 ug per day.
Age and Gender
Amount of Folate per Day
Infants 0-6 mo   
65 ug
Infants 6-12 mo
80 ug
Children 1-3 yr
150 ug
Children 4-8 yr
200 ug
Males 9-13 yr
300 ug
Males 14 and up
400 ug
Females 9-13 yr
300 ug
Females 14 and up
400 ug
Pregnancy
600 ug
Lactation
500 ug

Dietary Sources of Folate

Folate is derived from the latin word folium, which means leaf. When you think of folate, think of dark leafy greens, such as spinach and dark leafy greens. Other good sources include:
  • beef liver
  • lentils
  • asparagus
  • avocado
  • garbanzo beans
  • lima beans
  • pinto beans
< Vitamin B6
Vitamin B12 >


References


  1. Neural Tube Defects. NIH US National Library of Medicine. Last updated 2/16/16. Last accessed 3/20/16. https://www.nlm.nih.gov/medlineplus/neuraltubedefects.html
  2. Collins English Dictionary – Complete and Unabridged, 12th Edition 2014. HarperCollins Publishers 1991, 1994, 1998, 2000, 2003, 2006, 2007, 2009, 2011, 2014
  3. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. Food and Nutrition Board, Institute of Medicine, National Academies. United States Department of Agricultural. Last accessed April 2nd, 2016. https://fnic.nal.usda.gov/sites/fnic.nal.usda.gov/files/uploads/recommended_intakes_individuals.pdf
  4. Food Sources. Folate. Vitamins. Linus Pauling Institute Micronutrient Information Center. http://lpi.oregonstate.edu/mic/vitamins/folate#food-sources. Last updated June 2014. Last accessed April 13, 2016.
  5. Spina bifida illustration by the Center for Disease Control, CC0.
Last updated April 2nd, 2016

Nutritional Doublethink

Nutritional Doublethink™ is the simultaneous acceptance of two contradictory beliefs about a food, "unhealthy is healthy". This website explores these contradictions and their impact on health. The information on this website is not meant to replace the advice from your doctor or dietitian.

Copyright Nutritional Doublethink™, 2017

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  • Home
  • About
  • Blog
  • Chart
  • Gallery
  • Nutrition Topics
    • Nutrition Basics >
      • Food Label
      • Nutritious Diet
      • Whole vs Processed
      • Food Choices
      • Nutrition and Disease
    • Dietary Guidelines >
      • Determining Intakes
      • Portion Size
      • Food Groups
    • Digestive Tract >
      • Digestion & Absorption
    • Carbohydrates >
      • Carbohydrate Digestion
      • Carbohydrate Absorption
      • Sugar
      • Foods with Sugar
      • Fiber
      • Glucose Regulation
      • Carbohydrate Recommendations
    • Lipids >
      • Lipid Digestion
      • Cholesterol
      • Essential Fatty Acids
      • Trans Fatty Acids
      • Lipid Recommendations
    • Protein >
      • Protein Structure
      • Protein Functions
      • Protein Digestion
      • Protein Digestibility
      • Protein Recommendations
    • Vitamins >
      • Vitamin A
      • Vitamin D
      • Vitamin E
      • Vitamin K
      • Vitamin C
      • B-Vitamins
      • Vitamin B1: Thiamin
      • Vitamin B2: Riboflavin
      • Vitamin B3: Niacin
      • Vitamin B6: Pyridoxine
      • Vitamin B9: Folate
      • Vitamin B12: Cobalamin
    • Minerals >
      • Calcium
      • Sodium
      • Potassium
      • Iron