What is Folate?Folate and folic acid are differentterms for the same Bvitamin. Folic acid is the formfound in vitamin supplementswhile folate is the form found infood.Why need Folate?*To help prevent anaemia:Without enough folate to makehealthy red blood cells one mayfeel weak or tired and find it hardto concentrate.*For a healthy heart:Folate keeps both the bloodvessels and heart healthy.*To reduce the risks of somebirth defects:
When women of child-bearing agetake folic acid before and duringpregnancy, the risks of birthdefects are reduced.Folate & PregnancyHaving a healthy baby meansmaking sure youre healthy, too.One of the most important thingsyou can do to help prevent seriousbirth defects in your baby is to getenough folic acid every day —especially before conception andduring early pregnancy.Every year , about 3,000 infantsare born with neural tube defects(NTDs), according to the CDC.
>The most common neural tubedefects are :*Spina bifidia : An incompleteclosure of the spinal cord andspinal column. *Anencephaly : Severeunderdevelopment of brain.*Encephalocele : When braintissue protrudes out to skin froman abnormal opening in the skull.That’s why it’s so important for allwomen of childbearing age to getenough folic acid — not just thosewho are planning to becomepregnant. Only 50% ofpregnancies are planned, sowoman who could becomepregnant should make sure she’sgetting enough folate.Folate Requirement Recommended Dietary Allowance (RDA) Age/Gender Group Micrograms DFE* per day Infants and 65-300 Children (0-13
years) Teenagers (14-18 400 years) Adults (19 400 years+) Pregnant 600 Women** Lactating Women 500 Folate & Diet Some foods contain the natural form of folate, called food folate. However, body absorb folic acid in vitamin supplements and Enriched grain foods more easily. Folate rich foods are :* Dark green leafy vegetables suchas spinach, Legumes such as driedbeans and peas and peanuts,Asparagus, Orange juice andoranges, Avocado, Strawberries. Preserving Folate in Foods Folate is a water soluble vitamin. It can easily be lost from foods when you cook them, especially if you cook foods in water or other liquids. *Cook vegetables in only a small amount of water. *If you cook vegetables in water, reuse the water in soups or stews
to get back the lost vitamins orminerals.*Use other ways to cookvegetables, including steaming,micro waving, grilling, or roasting.*Dont soak foods in water orother liquids for long periods oftime.