Food folate sources
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Food Folate Sources: An Overview
Major Food Sources of Folate
Vegetables and Fruits
Vegetables, particularly green leafy ones, are among the richest sources of folate. Studies have consistently shown that vegetables contribute significantly to folate intake. For instance, in the Spanish population, vegetables accounted for 21.7-24.9% of total folate intake . Similarly, in Sweden, vegetables and pulses were identified as the most important folate sources across all age groups and genders, contributing up to 49.7% of total folate intake in women aged 45-64 years . Fruits, especially citrus fruits like oranges, are also notable sources of folate 17.
Cereals and Grains
Cereals and grains, including fortified breakfast cereals and whole grains, are important contributors to dietary folate. In the US, ready-to-eat breakfast cereals are a major source, contributing significantly to the daily folate intake . In Spain, cereals contributed 10.7-11.2% to total folate intake .
Legumes and Pulses
Legumes such as beans, lentils, and peas are excellent sources of folate. They are particularly highlighted for their high folate content, making them a valuable part of the diet . In Sweden, pulses were also noted as a significant source of folate .
Dairy Products
Dairy products, including milk and cheese, contribute to folate intake, though to a lesser extent compared to vegetables and cereals. In Spain, dairy products were a notable source of vitamin B12 but also contributed to folate intake . Specific dairy products like Camembert cheese have been studied for their folate bioavailability, although they showed high variability in absorption .
Meat and Animal Products
Animal products, particularly liver, are rich in folate. However, their contribution to overall folate intake is less compared to plant-based sources. In Spain, meat and meat products were significant sources of vitamin B12 but not as much for folate .
Bioavailability of Folate from Different Sources
Natural Folates vs. Synthetic Folic Acid
The bioavailability of natural food folates is generally lower than that of synthetic folic acid. Studies have shown that the bioavailability of folates from foods like spinach and yeast is significantly less compared to synthetic folic acid, with estimates ranging from 30% to 59% . Another study found that the aggregate bioavailability of folates from fruits, vegetables, and liver is approximately 80% of that of folic acid .
Impact of Food Processing
Processing methods can significantly affect the folate content in foods. For example, steaming vegetables results in minimal folate loss, whereas boiling can lead to substantial losses due to leaching and oxidation . Understanding these mechanisms is crucial for optimizing folate retention during food preparation.
Conclusion
Folate is a vital nutrient with diverse food sources, predominantly found in vegetables, fruits, cereals, legumes, and certain animal products. While natural food folates are less bioavailable than synthetic folic acid, they remain essential components of a balanced diet. Awareness of the impact of food processing on folate content can help in maximizing dietary intake. Addressing folate deficiency through dietary sources and fortification remains a critical public health goal.
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