Folate, a B Vitamin

• Helps manufacture the genetic material in cells
• Keeps the nervous system functioning properly
• Reduces risk of some birth defects
• Helps produce red blood cells

Recommended Dietary Allowances

• Children
  Ages 1 to 3: 150 mcg
  Ages 4 to 8: 200 mcg
  Ages 9 to 13: 300 mcg
• Adults, age 14 and older: 400 mcg, plus 400 mcg folic acid*
• Pregnant women: 600 mcg
• Nursing mothers: 500 mcg

*To protect against birth defects, the Institute of Medicine recommends that women get extra folate during their reproductive years. Since it can be difficult to get this much folate from food, the Institute suggests getting 400 micrograms from folic acid, which is the synthetic form of folate. Folic acid is found in vitamin and mineral supplements. It also is found in fortified foods such as cereals, pastas, breads, and rice.

Good Food Source: mushrooms; bananas; liver; egg yolks; lentils, beans, and peanuts; enriched breads, cereals, and pastas; leafy green vegetables, including spinach, asparagus, broccoli, and romaine lettuce; oranges, orange juice, and other citrus fruits and juices.