Folate or Folic Acid : An Important B Vitamin   ○ Folate is a water soluble B vitamin, naturally occurring in foods.   ○ Folic Acid is the synthetic form found in supplements and fortified foods.   ○ Folate helps prevent certain kinds of anemia and maintain healthy red blood cells.   ○ Folate keeps our heart and blood vessels healthy.   ○ Folate reduces the risk of some birth defects.   ○ Babies need folate for proper nervous system and spine development.     Remember to eat your of folate rich foods every day! Adults need 400 mcg (micrograms a day) 4 -8 years: 200 mcg, 9-13 years: 300 mcg 14-18 years: 400 mcg

○ Women of childbearing age must pay attention to their folate intake to reduce the risk of birth defects.   ○ Women who become, or are trying to become pregnant need folate every day.   ○ Folic acid supplementation late in pregnancy has been associated with an increased risk of asthma in children.   ○ Women who are breastfeeding need folate every day.   ○ A Folate deficiency can be caused by a lack of folate in the diet, absorption problems, over consumption of alcohol, an increased requirement, celiac disease, chemotherapy and anti-inflammatory drugs, birth control pills, and diabetic medication.   ○ Legumes that contain folate include cooked dried beans, peas, and lentils.   ○ Vegetables that contain folate include asparagus, spinach, beets, broccoli, corn, peas, tomato and vegetable juices, Brussel sprouts, bok choy, and romaine lettuce.   ○ Fruits that contain folate include orange and grapefruit juice, honeydew, cantaloupe, bananas, raspberries, strawberries, and grapefruit.   ○ Liver, peanut butter, whole grains, and sunflower seeds contain folate.