Food Sources of Folate

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Food Sources of Folate

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 such as cereals.

Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the blueprints for cells. It also helps prevent changes to DNA that may lead to cancer. Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is also essential for the metabolism of homocysteine and helps maintain normal levels of this amino acid.  Signs you may be deficient in folate include anemia, poor immune function, fatigue, insomnia, cardiovascular disease, and high homocysteine.

Obtain folate by consuming the following; brewer’s yeast, lentils, edamame, romaine lettuce, pinto beans, okra, black beans, black-eyed peas, fresh spinach, kidney beans, steamed broccoli, collard greens, garbanzo beans, asparagus, tomato juice, orange juice, beets, papaya, non GMO tofu.

To supplement folate use PRL's Max B-ND which contains 1,000 mcg of natural folate per serving and the full spectrum of B vitamins.  Available at   

Photo by Deniz Altindas on Unsplash


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