Folate is essential for the following body functions:
- the formation of blood
- proper development of infants
Sources of Folate:
| Food / 100g | Amount (µg) |
| Yeast extract | 1150 |
| Soya beans, dry weight | 370 |
| Grapenuts | 350 |
| Soya flour | 345 |
| Wheatgerm | 331 |
| Chickpeas | 180 |
| Asparagus, lightly boiled | 155 |
| Baby sweetcorn, lightly boiled | 152 |
| Purple sprouting broccoli, lightly boiled | 140 |
| Red kidney beans, dry weight | 130 |
| Brussels sprout, lightly boiled | 110 |
Dietary Reference Intake
| Life Stage Group | RDA/AI* µg / day | Upper Limit µg / day |
| Infants 0-6 months 7-12 months | 65* 80* | Not determinable Not determinable |
| Children 1-3 years 4-8 years | 150 200 | 300 400 |
| Males 9-13 years 14-18 years 19 – >70 years | 300 400 400 | 600 800 1000 |
| Females 9-13 years 14-18 years 19 – >70 years | 300 400 400 | 600 800 1000 |
| Pregnancy <19 years 19 – >50 years | 600 600 | 800 1000 |
| Lactation <19 years 19 – >50 years | 500 500 | 800 1000 |
RDA = Recommended Dietary Allowances
AI* = Adequate Intakes
UL = Upper Limit
Folate Deficiency
Signs of folic acid deficiency are often subtle. A deficiency of folate can cause:
* megaloblastic anaemia
* high level of homocysteine (along with defiencies of B6 and B12), which is linked to coronary heart disease.
Folate Overdose
There are no known toxic effect of high level intake of folate.