What foods have folate
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Foods Rich in Folate: A Comprehensive Overview
Introduction to Folate and Its Importance
Folate, also known as Vitamin B9, is a crucial nutrient that plays a significant role in DNA synthesis, repair, and methylation, as well as in the formation of red blood cells. It is essential for preventing neural tube defects in developing embryos and is linked to reduced risks of cardiovascular diseases and certain cancers3 9. Given its importance, understanding which foods are rich in folate is vital for maintaining adequate dietary intake.
High-Folate Foods
Green Leafy Vegetables and Legumes
Green leafy vegetables are among the richest sources of natural folate. Spinach, dark leafy greens, asparagus, turnip greens, mustard greens, and Brussels sprouts are particularly high in folate content3 8. Legumes such as lima beans, soybeans, kidney beans, white beans, and lentils also provide substantial amounts of folate3 4.
Fruits and Vegetables
Certain fruits and vegetables are notable for their folate content. Citrus fruits like oranges and their juice, as well as avocados, are excellent sources1 2 3. Additionally, vegetables such as broccoli, beets, and root vegetables contribute significantly to folate intake3 4.
Animal Products
Animal products, particularly liver, are rich in folate. Beef liver is a well-known source, providing a high concentration of this essential vitamin1 4 8. Egg yolks also contain moderate amounts of folate1 4.
Whole Grains and Fortified Foods
Whole grains and products made from them, such as whole grain cereals and wheat germ, are good sources of folate. The outer layers of grains are particularly rich in this nutrient3 7. Additionally, many breakfast cereals and bread products are fortified with folic acid, the synthetic form of folate, to help meet daily requirements2 7.
Other Sources
Brewer's yeast and certain types of fish, such as salmon, also provide folate1 3. Moreover, foods like strawberries and potatoes, though not as rich as the aforementioned sources, still contribute to overall folate intake4.
Folate Bioavailability and Cooking Effects
Bioavailability
The bioavailability of folate from natural food sources is generally lower than that of synthetic folic acid, with natural food folates being about 80% as bioavailable as folic acid6. This means that while natural foods are excellent sources, fortified foods and supplements can be more efficient in increasing folate levels in the body.
Effects of Cooking and Processing
Folate is sensitive to heat, oxidation, and UV light, which can lead to significant losses during cooking and processing. For instance, boiling vegetables can cause substantial folate loss, whereas steaming tends to preserve more of the nutrient4 8. The retention of folate varies widely depending on the type of food and the cooking method used, with retention rates ranging from 14% to 99%4.
Conclusion
Incorporating a variety of folate-rich foods into your diet is essential for maintaining adequate folate levels and supporting overall health. Green leafy vegetables, legumes, certain fruits and vegetables, animal products, whole grains, and fortified foods are all excellent sources of this vital nutrient. Understanding the bioavailability and the effects of cooking on folate content can help in making informed dietary choices to ensure sufficient intake.
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Most relevant research papers on this topic
The Availability of Food Folate in Man
Food folate availability is poor in orange juice, romaine lettuce, egg yolk, cabbage, defatted soybean, and wheat germ, while synthetic folate derivatives are nearly as available as natural folates.
Non-RCT
Highly CitedFolate intake and food sources in the US population.
Folate intake in the US is low, particularly among women and blacks, with orange juice, white breads, dried beans, green salad, and ready-to-eat breakfast cereals contributing 37% of total intake.
Observational StudyHighly CitedFolate Content in Legumes
Genetic biofortification of legumes, a good dietary source of folates, may provide a sustainable means to provide bioavailable folates to people in need.
Folate content and retention in selected raw and processed foods.
Foods rich in folate can be stored in the fridge for up to 3 months, while foods with moderate folate content can be stored for up to 3 months.
Folate content in foods commonly consumed in Egypt
Dried Jew's mellow, legumes, and leafy vegetables are the highest sources of folate in Egyptian foods, with dietary folate intake per capita estimated to be 90 g/100 g.
Highly CitedBioavailability of food folates is 80% of that of folic acid.
Food folates from fruit, vegetables, and liver have a bioavailability of approximately 80% of synthetic folic acid, making a diet rich in food folate more efficient for improving folate status than previously thought.
RCT
Very Rigorous JournalHighly CitedEffect of processing on cereal folates
Whole grain cereals and products containing whole grain have higher folate content, and dough fermentation and germination can significantly increase this content in bakery products.
Folates in Fruits and Vegetables: Contents, Processing, and Stability.
Folate losses from fruits and vegetables during processing vary depending on the fruit or vegetable and the treatment, with leaching and oxidation being main mechanisms.
Highly CitedFolic Acid Supplementation and Cancer Risk: Point
Folic acid supplementation may reduce the risk of developing certain types of cancer.
Highly CitedFolates: Chemistry, analysis, occurrence, biofortification and bioavailability.
Recent advancements in genetic engineering and food processing techniques have enhanced folate content in rice, tomato, common bean, and lettuce, improving their bioavailability and preventing neural tube defects.
Highly Cited