What is Folate??
∑ Folate is a member of the group B vitamins. It is also known as folacin or folic acid.
∑ Vitamin B12 is needed to ensure our bodies can easily absorb folate.
Functions of Folate
∑ Aids in the formation of new body cells
∑ Helps in passing on hereditary features by moving the inforation carried by proteins from the genes to cells
∑ Makes red and white blood cells
∑Takes part in the utilisation of fats in our bodies
∑ Folate is especially important for women planning to fall pregnant as folate helps to prevent neural tube defects (that is, problems with the development of the spine or brain).
∑ Studies have shown that folate lowers serum homocystine levels. Note - High homocystine levels are a cardiac risk factor.
∑ Adequate intake required for the sensation of taste along with zinc & Vitamin A and Vitamin B12.
Sources of Folate
∑ Leafy green vegetables, for example, broccoli, spinach, Brussels sprouts, asparagus, endive lettuce and cabbage.
∑ Legumes, for example, chickpeas, red kidney beans, black eye beans and soybeans
∑ Yeast extracts, that is, Vegemiteš & Marmiteš
∑ Peanuts, almonds, hazel nuts, cashews
∑ Egg, yolk
∑ Sweet corn
∑ Sweet potatoes
∑ Orange Juice
∑ Green peas & green beans
∑ Wholegrain bread & cereals
∑ Wheat germ, wheat bran
∑ Some bread & cereals have had folate added to them. Look at the food label on the product.
NOTE: Brand Names used are not endorsed by this website.
1. Stanton, R. (1996) Rosemary Staton's Complete Book of Food & Nutrition. NSW, AUST.
2. Wahlqvist, M & Briggs, D. (1988) Food Facts. NSW, AUST.
3. Escott-Stump, S. (1997) Nutrition & Diagnosis - Related Care. US
4. Mahan, L & Escott-Stump, S. (2000) Food, Nutrition & Diet Therapy. US
1. NSW HEALTH & NORTHCOTT SOCIETY. Vitamin Folate - Important Message for Women. NSW, AUST.