Folate, a B Vitamin Helps manufacture the genetic material in cells Keeps the nervous system functioning properly Reduces risk of some birth defects Helps produce red blood cells Recommended Dietary Allowances Children Ages 1 to 3: 150 mcg Ages 4 to 8: 200 mcg Ages 9 to 13: 300 mcg Adults, age 14 and older: 400 mcg, plus 400 mcg folic acid* Pregnant women: 600 mcg Nursing mothers: 500 mcg *To protect against birth defects, the Institute of Medicine recommends that women get extra folate during their reproductive years. Since it can be difficult to get this much folate from food, the Institute suggests getting 400 micrograms from folic acid, which is the synthetic form of folate. Folic acid is found in vitamin and mineral supplements. It also is found in fortified foods such as cereals, pastas, breads, and rice. Good Food Source: mushrooms; bananas; liver; egg yolks; lentils, beans, and peanuts; enriched breads, cereals, and pastas; leafy green vegetables, including spinach, asparagus, broccoli, and romaine lettuce; oranges, orange juice, and other citrus fruits and juices. Home | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Vitamin B12 | Vitamin C | Vitamin D | Vitamin E | Vitamin K | Balanced Diet | Fast Health Tips Directory