Home

What is Folic Acid?


Neural Tube Defects?


Who needs Folic Acid?



Nutrition



Nursing FAQ

Take the Folic Acid Quiz!


Links
      

Nutrition and Folic Acid

A human body cannot make folic acid. Therefore, it is essential that we get this water-soluble B vitamin from the foods that we eat. The U.S. Public Health Service recommends that women of childbearing age get 400 micrograms of folate each day. 1 microgram is 1/1,000,000 of a gram. The quantity seems easily obtainable but it is estimated that the average woman of child bearing age only gets about 230 micrograms of folic acid per day. This is not enough to ensure adequate supply of folate to the developing neural tube cells of a fetus.

Where is Folic Acid Found?

Folic acid is found in a wide variety of foods. Some that are particularly good sources are green leafy vegetables, legumes, dry beans and peas, most berries and melons, citrus fruits, nuts, and fortified cereals.

Folate (the naturally occurring form of folic acid) is a widely available nutrient. In fact, a person who eats 3 to 5 servings of vegetables, 2 to 4 servings of fruit, and 6 to 11 servings of grain a day can easily get more than 400 mcg. of folate each day. Unfortunately, the reality is that the typical person's diet is not so nutrient rich.

Another way to ensure you are getting the recommended 400 mcg. of folic acid is to take a supplement or vitamin that includes folic acid. Supplements are advantageous because they guarantee the nutrient, however, it is always a better option to get nutrients from whole foods if it is possible.

Fortification: In 1998 the FDA mandated the fortification of enriched wheat, rice, corn, pasta and bread products with folic acid to ensures a small amount of folic acid is available in commonly eaten products. This fortification is minimal (140 micrograms per 100grams of grain) but it does ensure that women with poor diets will get some folic acid.

Can I Get TOO Much Folic Acid?

It is extremely difficult to get too much folic acid. 1,000 micrograms is considered the safe upper limit of daily folic acid intake. The FDA set fortification levels such that someone who eats a nutrient rich diet according to the Food Pyramid Guidelines can still take a supplement and not get too much folic acid in a day. Too much folic acid can mask a vitamin B-12 deficiency. This condition, more commonly seen in the elderly, can be life threatening. This was a major concern in the decision to fortify grains. The current level of folic acid added to food is not enough to mask the B-12 deficiency. Also, because Folic acid is water-soluble it is less likely to build up and become toxic in the body because the excess is flushed out in urine.

Folic Acid Content List

180 - 300 Micrograms per serving
  • Dry Beans (kidney, lima, navy, pinto, white, or great northern beans)
  • Black-eyed peas, chickpeas, lentils
  • Products labeled as containing 45% of Daily Value (DV) of folic acid

100 - 179 Micrograms per serving
  • Asparagus, brussel sprouts, broccoli and spinach
  • Products labeled as containing 25 Ð 45% DV of folic acid

60 - 99 Mocrograms per serving
  • Avocado, muskmelon, cantaloupe
  • Beets, peas and romaine or leaf lettuce
  • Oranges, orange and pineapple juice
  • Watermellon

30 - 59 Micrograms per serving
  • Corn, green beans, okra
  • Grapefruit and tomato juice
  • Sunflower seeds
  • Tomatoes and tomato sauce


References

http://www.eatright.com/folicacid.html retrieved 9/26/02

http://www.babybag.com/articles/wh-folic.htm retrieved 10/15/02

http://www.folicacidcouncil.org/public.htm retrieved 10/14/02

http://www.sbaa.org/html/sbaa_folic.html retrieved 10/15/02