Nutrient Information: Folate, total (Vitamin B-9)

Nutrient Key Information
Nutrient Name:	Folate, total (Vitamin B-9)
Nutrient Category:	Vitamins and Other Components
Unit Name:	µg
Nutrient Summary:	Folate functions as a coenzyme in the synthesis of nucleic acids (DNA and RNA) and metabolism of amino acids (Protein). Body needs folate to make DNA, and to make cells to divide.

Sample Foods High in: Folate, total (Vitamin B-9) - All Food Categories - Dairy and Egg Products Vegetables and Vegetable Products Fruits and Fruit Juices Cereal Grains and Pasta Nut and Seed Products Legumes and Legume Products Spices and Herbs Breakfast Cereals Beverages Poultry Products Beef Products Pork Products Finfish and Shellfish Products Lamb, Veal, and Game Products Sausages and Luncheon Meats Fats and Oils Baked Products Sweets Snacks Soups, Sauces, and Gravies Fast Foods Additional Top Food Sources
	Food Description	Nutrient Amount1	Daily Value%2
	Chicken, liver, all classes, cooked, pan-fried Category: Poultry Products Similar foods: chicken liver	560 µg	140.00%
	Seeds, sunflower seed kernels from shell, dry roasted, with salt added Category: Nut and Seed Products Similar foods: roasted sunflower seed	237 µg	59.25%
	Turnip greens, raw Category: Vegetables and Vegetable Products Similar foods: turnip green	194 µg	48.50%
	Spinach, raw Category: Vegetables and Vegetable Products Similar foods: spinach	194 µg	48.50%
	Lentils, mature seeds, cooked, boiled, without salt Category: Legumes and Legume Products Similar foods: cooked lentils	181 µg	45.25%
	Soybeans, mature seeds, sprouted, cooked, stir-fried Category: Vegetables and Vegetable Products Similar foods: sprouted bean	127 µg	31.75%

Nutrient Detail Information
Nutrient Summary	Folate functions as a coenzyme in the synthesis of nucleic acids (DNA and RNA) and metabolism of amino acids (Protein). Body needs folate to make DNA, and to make cells to divide.
Nutrient Function	• Synthesis of nucleic acids (DNA and RNA) • Red blood cell formation and healthy cell growth and function • Protein amino acids metabolism • Is an essential component of prenatal vitamins, it prevents birth neural tube defects in a baby's brain or spine Folate includes: 1. food folate: naturally occurring form of folates in food. 2. folic acid: monoglutamate form used in fortified foods and dietary supplements. DFE stands for Dietary Folate Equivalents. Food folate is about 50% lower bioavailable than folic acid. DFE is the value adjusted for differences in the absorption of food folate and folic acid. DFE value is used as the recommended daily value for Folate. As a B vitamin, Folate is water-soluble. Body stores about half folate in the liver and the remainder in blood and body tissues.
Food Sources Top Food Sources	• Chicken and beef livers • Dark green vegetables, such as spinach, mustard greens, asparagus, and brussels sprouts • Beans, legumes and peas • Fruits, such as oranges and orange juice, avocados • Enriched with folic acid grain products, such as bread, cereal, pasta, rice
Deficiency Health Effects	Chronic inadequate folate intake results in macrocytic anemia. At first, erythrocyte count gets lower, and then hematocrit and hemoglobin value get lower. Moderate to severe macrocytic anemia may have the symptoms: • Weakness and fatigue • Difficulty in concentrating • Irritability and depression • Headache Note: coexisting deficiencies of folate and iron or Vitamin B12 may interfere with the diagnosis of their deficiencies because all of them may lead to hematological changes.
Effects if Above Upper Limit	The Upper Limit value of folate does not include naturally occurring food folate. And no adverse effects have been associated with the excess consumption of the amounts of folate normally found in fortified foods. Excess folate from supplement may obscure and potentially delay the diagnosis of vitamin B12 deficiency which can result in an increased risk of progressive and unrecognized neurological damage. Large doses of folate supplements might also worsen the symptoms of vitamin B12 deficiency.
External References	Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) Article: Folate • Mayo Clinic Article: Folate (folic acid)

Daily Value Age Group	Recommended Daily Values	Daily Value Upper Limits
Toddler 1 to 3 years old:	150 µg	300 µg
Child 4 to 8 years old:	200 µg	400 µg
Male 9 to 13 years old:	300 µg	600 µg
Male 14 to 18 years old:	400 µg	800 µg
Male 19 to 30 years old:	400 µg	1,000 µg
Male 31 to 50 years old:	400 µg	1,000 µg
Male 51 to 70 years old:	400 µg	1,000 µg
Male Senior 71 or older:	400 µg	1,000 µg
Female 9 to 13 years old:	300 µg	600 µg
Female 14 to 18 years old:	400 µg	800 µg
Female 19 to 30 years old:	400 µg	1,000 µg
Female 31 to 50 years old:	400 µg	1,000 µg
Female 51 to 70 years old:	400 µg	1,000 µg
Female Senior 71 or older:	400 µg	1,000 µg
Female Pregnancy (>18):	600 µg	1,000 µg
Female Lactation (>18):	500 µg	1,000 µg
FDA (Based on 2000 calorie daily diet):	400 µg

	The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer	The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.