Folate and Folic Acid
Why you need it — Folate is a general term that’s used to describe the many different forms of vitamin B9. Vitamin B9 is one of the eight B vitamins. It’s important in red blood cell formation and for healthy cell growth and function. And it’s particularly important for women to ingest folate during the first three weeks of pregnancy to prevent birth defects. Folic acid is a synthetic form of folate that is used in supplements and in fortified foods. (Fortification is the process by which vitamins and minerals are added to food.)
How to get it — It can be difficult for some to get the daily recommended amount of folate through foods alone. “Keep in mind that many of us are still not getting enough fruits, vegetables and legumes — our best sources for folate. You can get more folate naturally simply by increasing your intake of these foods:
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- Leafy green vegetables.
- Fruits — especially citrus fruits, melons and strawberries.
- Fruit juice (Remember: The less sugar, the better).
- Legumes such as dried beans, lentils and peas.
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