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Information about
Folic Acid and Vitamin B12
In 1941, a substance extracted from spinach leaves and named folic acid (from the Latin word "folium") for leaf was found to be effective in the treatment of anemia. Folic acid, also called folate, is a family of water-soluble compounds. The folic acid in diet is converted to its biologically active form in the body with help of vitamin B12 and other vitamins.
Folic acid participates in several important metabolic processes in the body; the most important being the synthesis of DNA.
Unlike vitamin B12, which is present only in animal protein, folate are ubiquitous in nature, being present in nearly all natural foods. Again unlike Vitamin B12, folate is highly susceptible to oxidative destruction: 50 to 95% of the folate content of foods may be destroyed by protracted cooking or other processing (such as canning), and all folate is lost from refined foods. Food with the highest folate content per unit of dry weight include yeast, liver and other organ meat, fresh green vegetables and some fresh fruits.
Recommended Dietary Allowances
|
Folic Acid
(mcg)
previous
RDA |
Folic Acid
(mcg)
1989
RDA |
B6
(mg) |
B12
(mcg) |
Zinc
(mg) |
| Infants |
| 0 - 0.5 year |
30 |
25 |
0.3 |
0.3 |
5 |
| 0.5 - 1 year |
34 |
35 |
0.6 |
0.5 |
5 |
| Children |
| 1 - 3 years |
100 |
50 |
1.0 |
0.7 |
10 |
| 4 - 6 years |
200 |
75 |
1.1 |
1.0 |
10 |
| 7 - 10 years |
300 |
100 |
1.4 |
1.4 |
10 |
| Males 11 - 14 years |
400 |
150 |
1.7 |
2.0 |
15 |
| Females 11 - 14 years |
400 |
150 |
1.4 |
2.0 |
12 |
| Adults |
| Males 15+ years |
400 |
200 |
2.0 |
2.0 |
15 |
| Females 15-18 years |
400 |
180 |
1.5 |
2.0 |
12 |
| Females 19+ years |
400 |
180 |
1.6 |
2.0 |
12 |
| Pregnant |
800 |
400 |
2.2 |
2.2 |
15 |
| Lactating, 1st 6 mo |
500 |
260-280 |
2.1 |
2.1 |
19 |
| Lactating, 2nd 6 mo |
500 |
260-280 |
2.1 |
2.1 |
16 |
The Folic Acid Content of Selected Food:
|
Food
|
Amount
|
Folic Acid (mcg)
|
|
Brewer's (Nutritional) Yeast
|
1 Tbsp
|
313
|
|
Spinach, raw
|
1 cup
|
106
|
|
Spinach, cooked
|
1/2 cup
|
82
|
|
Orange Juice
|
6 ouncees
|
102
|
|
Cereals, fortified (see label)
|
1/2 cup
|
50 - 100
|
|
Lettuce, romaine
|
1 cup
|
98
|
|
Lettuce, iceberg
|
1 cup
|
0 - 20
|
|
Beets, cooked
|
1/2 cup
|
66
|
|
Avacado
|
1/2 medium
|
59
|
|
Broccoli, cooked
|
1/2 cup
|
44
|
|
Wheatgerm
|
2 Tbsp
|
40
|
|
Beans, red, cooked
|
1/2 cup
|
34
|
|
Banana
|
1 medium
|
33
|
|
Brussels sprout, cooked
|
1/2 cup
|
28
|
|
Bread, whole wheat
|
1 slice
|
16
|
|
Bread, white
|
1 slice
|
10
|
The Vitamin B12 Content of Selected Food:
|
Food
|
Amount
|
Vitamin B12 (mcg)
|
|
Clams, canned
|
3 ounces
|
68.0
|
|
Oysters, canned
|
1/2 cup
|
19.1
|
|
Tuna
|
3 1/2 ounces
|
18.0
|
|
Yogurt
|
1 cup
|
1.06
|
|
Milk, non-fat
|
1 cup
|
0.95
|
|
Halibut
|
3 ounces
|
0.85
|
|
Egg
|
1 large
|
0.77
|
|
Chicken
|
3 ounces
|
0.36
|
|
Cheese, Cheddar
|
1 ounce
|
0.32
|
|
|
|
|
|
|
Copyright © 2003 by the University of the Pacific School of Dentistry. All rights reserved.