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FolateFFolateFolateEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2021-12-16T05:00:00Z8.7000000000000056.8000000000000459.000000000000Flat ContentHealth A-Z<p>Discover the role of folate in the body and how to get enough in your diet.</p><h2>What is folate and what does it do?</h2><p>Folate is another name for vitamin B9. It is important for making blood cells, and it keeps the heart and blood vessels healthy. Folate is essential during early pregnancy to help reduce the risk of some birth defects, such as <a href="https://www.aboutkidshealth.ca/Article?contentid=848&language=English">spina bifida</a>. It is also important for children’s growth.</p><h2>Key points</h2><ul><li>Folate is a B vitamin that is important for making healthy blood cells.</li><li>Folate is the form naturally found in food, while folic acid is the form found in enriched foods and vitamin supplements.</li><li>There are many food sources of folate to choose from.</li><li>Women of childbearing age and pregnant women need to take a vitamin supplement with folic acid in addition to the folate found in a healthy diet.</li></ul>
FolateFFolateFolateFrenchNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2013-09-27T04:00:00Z000Flat ContentHealth A-Z<p>Découvrez le rôle du folate dans le corps.</p><p>Le folate est un autre nom de la vitamine B9. Il aide à conserver le cœur et les vaisseaux sanguins en bonne santé et réduit les risques d’anomalies congénitales comme le spina-bifida.<br></p> <figure class="asset-c-100"> <img src="https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-4_illustration_food_folate_FR.jpg" alt="Des produits céréaliers et des légumes et fruits contenant le folate" /> </figure><h2>À retenir</h2> <ul><li>Le folate, aussi connu comme acide folique, se retrouve principalement dans les produits céréaliers, les légumes verts et feuillus, les pois et le jus d’orange.</li> <li>Les femmes en âge de procréer doivent prendre un supplément de 400 µg d’acide folique chaque jour en plus du folate qu’elles trouvent en pratiquant une saine alimentation.</li> <li>Les femmes enceintes doivent prendre une multivitamine contenant de 400 à 1 000 µg d’acide folique.</li></ul>

 

 

 

 

Folate1449.00000000000FolateFolateFEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2021-12-16T05:00:00Z8.7000000000000056.8000000000000459.000000000000Flat ContentHealth A-Z<p>Discover the role of folate in the body and how to get enough in your diet.</p><h2>What is folate and what does it do?</h2><p>Folate is another name for vitamin B9. It is important for making blood cells, and it keeps the heart and blood vessels healthy. Folate is essential during early pregnancy to help reduce the risk of some birth defects, such as <a href="https://www.aboutkidshealth.ca/Article?contentid=848&language=English">spina bifida</a>. It is also important for children’s growth.</p><h2>Key points</h2><ul><li>Folate is a B vitamin that is important for making healthy blood cells.</li><li>Folate is the form naturally found in food, while folic acid is the form found in enriched foods and vitamin supplements.</li><li>There are many food sources of folate to choose from.</li><li>Women of childbearing age and pregnant women need to take a vitamin supplement with folic acid in addition to the folate found in a healthy diet.</li></ul><h2>Sources of folate and how to get enough</h2><p>Folate is naturally found in many foods. Some foods that are rich in folate include green leafy vegetables, peas, beans, oranges/orange juice and peanuts. There are also some foods that have added folic acid (otherwise known as enriched or fortified foods). Examples of foods that are often fortified with folate include grain products, pasta, and breakfast cereals.</p><p>You and your family can get enough folate by eating a variety of these foods throughout the week.</p><h3>Tips</h3><p>Overcooking vegetables can reduce the amount of available folate. Try lightly steaming, sauteing or roasting vegetables, or eat them raw.</p> <figure class="asset-c-100"><img src="https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-4_illustration_food_folate.jpg" alt="Grain products and vegetables and fruits containing folate" /> </figure> <h2>How much do we need?</h2><h3>Folate recommendations*</h3><table class="akh-table"><thead><tr><th>Age</th><th>Amount per day (micrograms [µg]/day)</th></tr></thead><tbody><tr><td>Birth – 6 months</td><td>65 µg</td></tr><tr><td>7 – 12 months</td><td>80 µg</td></tr><tr><td>1 – 3 years</td><td>150 µg</td></tr><tr><td>4 – 8 years</td><td>200 µg</td></tr><tr><td>9 – 13 years</td><td>300 µg</td></tr><tr><td>14+ years<br> During pregnancy<br> During breastfeeding </td><td>400 µg<br> 600 µg<br> 500 µg</td></tr></tbody></table><p> <em>*These recommendations are presented here simply as a guide to help you make informed food choices.</em></p><h3>How much folate can I find in a serving of food?</h3><table class="akh-table"><thead><tr><th>Examples of food sources</th><th>Amount of folate (µg)</th></tr></thead><tbody><tr><td>½ cup green peas</td><td>47 µg</td></tr><tr><td>¾ cup orange juice</td><td>35 µg</td></tr><tr><td>½ cup chopped asparagus</td><td>90 µg</td></tr><tr><td>½ cup raw spinach</td><td>60 µg</td></tr><tr><td>½ cup cooked enriched pasta</td><td>75 µg</td></tr><tr><td>30 g peanuts, dry roasted</td><td>27 µg</td></tr></tbody></table><h2>Especially important for…</h2><h3>women of childbearing age and in early pregnancy</h3><ul><li>Women of childbearing age need a supplement of 400 µg (0.4 mg) folic acid each day in addition to the amount of folate found in a healthy diet.</li><li>Pregnant women should take a multivitamin containing 400-1000 µg of folic acid.</li><li>If you are pregnant, speak to your doctor about the level of folic acid that is appropriate for you if:</li><ul><li>you have a family history of, or a previous pregnancy affected by, an open <a href="https://www.aboutkidshealth.ca/Article?contentid=371&language=English">neural tube defect</a> (for example spina bifida or anencephaly).</li><li>you are on certain medications, including anti-seizure medications.</li></ul></ul><p> <a href="https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-1_micronutrients_pdf.pdf" target="_blank">Print-Friendly Version</a></p>https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-4_illustration_food_folate.jpgFolateFalse

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