From the Guidelines
A diet rich in folate should include pulses, leafy green vegetables, egg, nuts, and whole grain products to meet the daily recommended intake of 250-400 mg/d of dietary folate equivalent (DFE) 1. To achieve this, individuals can focus on consuming:
- Pulses, such as legumes, which can provide the recommended daily amount with 200-300g servings
- Leafy green vegetables, such as spinach and kale, with 400g servings
- Egg, nuts, and whole grain products, which also contribute to folate intake It is essential to note that food folates have a lower bioavailability than synthetic folic acid, and the dietary folate equivalent (DFE) takes this into account 1. For pregnant and lactating women, the needs are about twice as high, emphasizing the importance of a folate-rich diet during these periods 1. Folate status can be assessed by measuring levels of folate in serum/plasma or RBC, with serum/plasma concentrations reflecting recent dietary folate intake and RBC folate level indicating long-term folate status 1.
From the Research
Foods Rich in Folate
Foods rich in folate include:
- Dark green leafy vegetables, as mentioned in the study 2
- Fortified foods, such as grains, as mentioned in the study 3
- Foods of animal origin, such as meats and dairy products, which are also rich in vitamin B12, as mentioned in the study 3
- Other folate-rich food products, as mentioned in the study 4
Importance of Folate Intake
Adequate intake of folate is essential for:
- Maternal and child health, as mentioned in the study 4
- Normal growth, as mentioned in the study 4
- Prevention of neural tube defects (NTDs), as mentioned in the studies 5, 3, 6, and 2
- Reduction of risk of congenital heart diseases, preterm birth, low birth weight, and health problems associated with child mortality and morbidity, as mentioned in the study 6
Populations at Risk for Folate Deficiency
Populations at risk for folate deficiency include: