Folate
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Folate is a water-soluble B Vitamin that occurs naturally in food. Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods. Folate helps cells grow and divide, reduces risk of certain birth defects, is important for red blood cells and crucial in creating amino acids.
Where you get Folate: Leafy green vegetables (like spinach and turnip greens), fruits (like citrus fruits and juices), and dried beans and peas are all natural sources of folate.
In 1996, the Food and Drug Administration (FDA) published regulations requiring the addition of folic acid to enriched breads, cereals, flours, corn meals, pastas, rice, and other grain products. Since cereals and grains are widely consumed in the U.S., these products have become a very important contributor of folic acid to the American diet.
People who abuse alcohol, those taking medications that may interfere with the action of folate (including, but not limited to those listed above), individuals diagnosed with anemia from folate deficiency, and those with malabsorption, liver disease, or who are receiving kidney dialysis treatment may benefit from a folic acid supplement.
RDA: 400mcg for adults.
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