Child Nutrition: June 2007

Folacin or folate, as it is usually called, is the form of vitamin B9 naturally present in foods, whereas folic acid is the synthetic form added to fortified foods and supplements. Both forms are absorbed in the small intestine and stored in the liver. The folic acid form, however, is more efficiently absorbed and available to the body. The availability to the body of folacin in food depends not only on the form, but also on other food properties, such as acidity, the amount of dietary fibre and the amount of carbohydrate.When consumed in excess of needs, both forms are excreted in urine and easily destroyed by heat, oxidation, and light.

All forms of this vitamin are readily converted to the coenzyme form called tetrahydrofolate (THFA), which plays a key role in transferring single-carbon methyl units during the synthesis of DNA and RNA, and in interconversions of amino acids. Folate also plays an important role in the synthesis of neurotransmitters. Meeting folate needs can improve mood and mental functions.

Folate deficiency is one of the most common vitamin deficiencies. Early symptoms are nonspecific and include tiredness, irritability, and loss of appetite. Severe folate deficiency leads to macrocytic anemia, a condition in which cells in the bone marrow cannot divide normally and red blood cells remain in a large immature form called macrocytes. Large immature cells also appear along the length of the gastrointestinal tract, resulting in abdominal pain and diarrhea.

Pregnancy is a time of rapid cell multiplication and DNA synthesis, which increases the need for folate. Folate deficiency may lead to neural tube defects such as spina bifida (failure of the spine to close properly during the first month of pregnancy) and anencephaly (closure of the neural tube during fetal development, resulting in part of the cranium not being formed). Seventy percent of these defects could be avoided by adequate folate status before conception, and it is recommended that all women of childbearing age consume at least 400 micrograms (μg) of folic acid each day from fortified foods and supplements. Other groups at risk of deficiency include elderly persons and persons suffering from alcohol abuse or taking certain prescription drugs.

Common food sources	Ready-to-eat breakfast cereals, enriched grain products, whole grains, fortified grains, green vegetables, liver, kidney, dark green leafy vegetables, meats, fish, legumes, oranges. The use of fortified foods are encouraged for all women of child bearing age (15-45 years).
Major functions	Aids in protein metabolism; promotes red blood cell formation; prevents birth defects of spine, brain; lowers homocystein levels and thus coronary heart disease risk.
Recommended daily intake	Infants: 65 - 80 microg Children: 150 - 200microg Adolescents: 300 - 400 microg Men & Women: 400microg/day Pregnant Women: 600microg Lactating Women: 500 microg
Deficiency symptoms	Megaoblastic (macrocytic) anemia, abdominal pain, diarrhea, birth defects.
Overconsumption symptoms	None (up to 5 mg/day); intake from fortified food and supplements over 1000 microg/day, not including food; folate masks vitamin B12 deficiency allowing progression of neurological damage. Supplements containing >400 microg available by prescription only.
Stability in foods	Easily destroyed by storing, cooking and other processing.

Vitamin B9 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	4000
Bran, wheat	260
Bread, brown	36
Crispbread, rye	40
Bread, white	27
Chapati	15
Cake, sponge	7
Cake, sponge	7
Cheesecake	3
Pancake	6
Spaghetti	2
Rice, boiled	6
Pastry	7
Custard	5
Custard tart	6
Jam tart	4
Milk pudding	4
Porridge	6
Triffle	6

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	22
Egg,fried	17
Omelette	15
Poached	16
Raw	25
Scrambled	15
Macaroni cheese	3
Cauliflower cheese	13
Cheese soufflé	12

Fish and Seafoods	Content(milligram per 100grams)
Crab, boiled	20
Salmon, canned	12
Sardine, canned	7
Tuna, canned in oil	15
Lobster, boiled	17
Cod, baked	12
Cod, poached	14
Cod, steamed	12
Fish finger, fried	16

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	8
Chicken livers, fried	500
Beef, canned	2
Beef, Stewed	16
Beefburger	15
Backon, fried	1
Lamb, brain, boiled	6
Lamb, heart, roast	4
Lamb, kidney, fried	79
Lamb, Liver, fried	240
Pork, chop	6
Pork, Leg roast	6
Sausage, liver	19
Salami slices	3
Rabbit, Stewed	2
Pork, fried	2

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	10
Dried,skimmed	21
Dried,whole	40
Goat's	1
Human	5
Cheese, Camembert	60
Cheddar	20
Danish Blue	50
Cottage	9
Parmesan	20

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	23
Broccoli, boiled	110
Cauliflower, raw	39
Cauliflower, boiled	49
Cabbage, raw	90
Cabbage, boiled	35
Carrots, raw	15
Carrots, boiled	8
Beans, French, boiled	28
Asparagus, boiled	15
Beet root slices, boiled	50
Mung, cooked, dahl	20
Chick Peas, cooked dahl	37
Celery Raw	12
Celery, boiled	6
Cucumber slices	16
Lettuce raw, leaves	34
Onions, raw	16
Onions, boiled	8
Peas, Canned	52
Potato, baked	8
Potato, boiled	10
Potato chips	10
Pumpkin	13
Radish	24
Spinach leaves	140
Sweetcorn	33
Parsnip, boiled	30

Fruits	Content(milligram per 100 grams)
Apple	4
Banana	22
Apricot, dried	14
Avocado pear	66
Cherries	7
Dates, dried	21
Grapes	5
Grapefruit	6
Lemon Juice	7
Orange, whole	28
Orange Juice	37
Peach	3
Pear	8
Pineapple	11
Plums	3
Prunes	3
Raisins	4