Foods without folic acid
List food are highest in folic acid content sources of folate
Compare the sum of folate (micrograms DFE) to the Recommended Dietary Allowances (RDA) for folate. Using the folic acid volume (micrograms) to fulfill the 400 micrograms synthetic folic acid per day prescription for preventing birth defects in women of childbearing age.
Dietary folate equivalents (DFE) are an indicator of how much folate is in a person’s diet. DFEs in micrograms = food folate content + (folic acid content x 1.7). The DFE accounts for the fact that synthetic folic acid is better absorbed than natural folic acid in foods.
Healthy food advice : foods that are high in folic acid
Folate is a water-soluble form of vitamin B9 that can be found in a variety of foods. It’s often applied to foods and sold as a supplement in the form of folic acid, which is generally better absorbed than the food-based form (85% vs. 50%, respectively). Folate aids in the formation of DNA and RNA, as well as protein metabolism. It is necessary for the breakdown of homocysteine, an amino acid that can be toxic to the body if ingested in large quantities. Folate is also essential for the production of healthy red blood cells and is particularly important during periods of rapid growth, such as pregnancy and fetal development.
RDA (Research and Development Agency): Micrograms (mcg) of dietary folate equivalents are used to calculate the Recommended Dietary Allowance for folate (DFE). Men and women aged 19 and up can strive for 400 micrograms of DFE. Women who are pregnant or lactating need 600 mcg DFE and lactating women need 500 mcg DFE, respectively. Since alcohol can inhibit folate absorption, people who drink alcohol on a regular basis should strive for at least 600 mcg DFE of folate per day.
Folic acid in the prevention of birth defects
Folate is a naturally occurring B vitamin that is needed for cellular function as well as regular detoxification. Although there are a number of issues that can happen in our bodies if we don’t get enough folate, it’s particularly important for women who are pregnant or preparing to become pregnant. Folate is important in preventing neural tube defects, such as spina bifida, which are a form of birth defect.
The synthetic (man-made) form of folate is folic acid. Surprisingly, not all will benefit from synthetic folic acid. The ability to transform folic acid into the type of folate that our bodies need is determined by a genetic mutation on the MTHFR gene. Too much of this form of folic acid is thought to damage our cells and prevent our natural detoxification mechanism from functioning in around 30-40% of the population.
I don’t usually make decisions based on a person’s genetics. We “don’t know what we don’t know” when it comes to this subject. The genetic code is incredibly complex, and scientists are still learning new things about it. But here’s the deal: avoiding folic acid and increasing folate intake is simple and safe. It isn’t important to know whether you have the MTHFR gene mutation. Better safe than sorry, in my opinion. Whether or not we’ve screened for the gene, this is the advice I give my own patients.
Folic acid and you: your healthy pregnancy
In Mexico, folic acid (FA) fortification of wheat and corn flour was introduced in 2001 and mandated in 2008, but there was no direct implementation. FA used in bakery bread and corn masa-based foods, which are nutritional staples in Mexico, is not taken into account in current Mexican nutrient-content tables.
The aim of this study was to see how FA fortification of dietary staples influenced the percentage of people who ate less than the Estimated Average Requirement (EAR) for folate but more than the Tolerable Upper Intake Amount (UL) for FA.
We used microbial assays and MS to assess FA and folate content in dietary staples (bakery bread and tortillas), and we used estimates from our food measurements to recalculate FA consumption from 24-h recall dietary intake data collected in the 2012 Mexican National Health and Nutrition Survey (Encuesta Nacional de Salud y Nutrición). With statistical models, the updated FA intake estimates were used to look at population-level intake of FA and dietary folate equivalent (DFE) when accounting for regional variations in FA material.