Did you know?… Folic Acid, Vitamin B12 and Seniors

Typically, we hear about folic acid in connection to expecting mothers and its importance in preventing certain birth defects. Folic acid is also very important in older adults for neural and cognitive function.

What is Folic Acid?

Folic acid is part of the B Vitamin complex also known as vitamin B9. Folic acid is also referred to as folate. The body needs folic acid for several important functions. In conjunction with Vitamin B12, it is required to make normal red blood cells, white blood cells, repair tissues and cells, and synthesize DNA. It is also important for normal nerve cell function.

This vitamin along with Vitamin B12 cannot be created in the body and must come from our diet. In younger adults, the vitamin deficiency occurs at a rate of 6% in the population. In adults 60 and older, this rate increases to 20% of the population with deficiencies. As we get older our ability to absorb and store folic acid diminishes.

How to Naturally Increase Folic Acid

Legumes –  Beans, Peas and Lentils are an excellent source of folic acid. One cup of cooked kidney beans contains about 33% of the recommended Daily Value. One cup of cooked lentils contains 90% of the DV. Legumes are also a great source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron.

Asparagus – Asparagus contains a concentrated amount of many vitamins and minerals, including folate. In fact, a half-cup serving of cooked asparagus contains about 34% of the DV. Asparagus is also rich in antioxidants and has been shown to have anti-inflammatory and antibacterial properties. What’s more, it’s an excellent source of heart-healthy fiber, knocking out up to 6% of your daily fiber needs in just one serving.

Eggs – Adding eggs to your diet is a great way to boost your intake of several essential nutrients, including folate. Just one large egg packs approximately 6% of the DV. Including even just a few servings of eggs in your diet each week is an easy way to boost your folate intake and help meet your needs. Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12. Furthermore, they’re high in lutein and zeaxanthin, two antioxidants that may help reduce the risk of eye disorders like macular degeneration.

Leafy greens – Leafy green vegetables such as spinach, kale, and arugula are low in calories yet bursting with many key vitamins and minerals, including folate. One cup of raw spinach provides 15% of the DV. Leafy greens are also high in fiber and vitamins K and A. Studies show that eating more cruciferous vegetables, such as leafy greens, may be associated with reduced inflammation, a lower risk of cancer, and increased weight loss.

Beets – In addition to providing a burst of color to main dishes and desserts alike, beets are rich in many important nutrients. They contain much of the manganese, potassium, and vitamin C that you need throughout the day. They’re also a great source of folate, with a single cup of raw beets containing about 37% of the DV.

Citrus fruits – Besides being delicious and full of flavor, citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate. Just one large orange contains about 14% of the DV. Citrus fruits are also packed with vitamin C, an essential micronutrient that can help boost immunity and aid disease prevention.

Brussels sprouts – This nutritious vegetable belongs to the cruciferous family of vegetables and is closely related to other greens like kale, broccoli, cabbage, and kohlrabi. Brussels sprouts are brimming with many vitamins and minerals and especially high in folate. A half-cup serving of cooked Brussels sprouts can supply 12% of the DV. They’re also a great source of kaempferol, an antioxidant associated with numerous health benefits. Animal studies show that kaempferol can help to reduce inflammation and prevent oxidative damage.

Broccoli – Well known for its multitude of health-promoting properties, adding broccoli to your diet can provide an array of essential vitamins and minerals. When it comes to folate, one cup of raw broccoli contains around 14% of the DV. Cooked broccoli contains even more folate, with each half-cup serving providing 21% of the DV. Broccoli is also high in manganese and vitamins C, K, and A. It likewise contains a wide variety of beneficial plant compounds, including sulforaphane, which has been studied extensively for its powerful anti-cancer properties.

Nuts and seeds – There are plenty of reasons to consider upping your intake of nuts and seeds. In addition to containing a hearty dose of protein, they’re rich in fiber and many of the vitamins and minerals that your body needs. Incorporating more nuts and seeds into your diet can also help you meet your daily folate needs. The amount of folate in various types of nuts and seeds can vary slightly. One ounce of walnuts contains about 7% of the DV, while the same serving of flax seeds contains about 6% of the DV.

Beef liver – Beef liver is one of the most concentrated sources of folate available. A 3-ounce serving of cooked beef liver packs about 54% of the DV. In addition to folate, a single serving of beef liver can meet and exceed your daily requirements for vitamin A, vitamin B12, and copper. It’s also loaded with protein, providing a whopping 24 grams per 3-ounce serving. Protein is necessary for tissue repair and the production of important enzymes and hormones.

Wheat germ – Wheat germ is the embryo of the wheat kernel. Although it’s often removed during the milling process, it supplies a high concentration of vitamins, minerals, and antioxidants. Just one ounce of wheat germ provides about 20% of your daily folate needs. It also contains a good chunk of fiber, providing up to 16% of the fiber you need per day in a single ounce. Fiber moves slowly through your digestive tract, adding bulk to your stool to help promote regularity, prevent constipation, and keep blood sugar levels steady.

Papaya – Papaya is a nutrient-dense tropical fruit native to southern Mexico and Central America. Besides being delicious and full of flavor, papaya is jam-packed with folate. One cup of raw papaya is equal to about 13% of the DV. Additionally, papaya is high in vitamin C, potassium, and antioxidants like carotenoids.

Bananas – Rich in a wide variety of vitamins and minerals, bananas are a nutritional powerhouse. They’re especially high in folate and can easily help you meet your daily needs when paired with a few other folate-rich foods. A medium banana can supply 6% of the DV. Bananas are high in other nutrients as well, including potassium, vitamin B6, and manganese.

Avocado – Avocados are incredibly popular due to their creamy texture and buttery flavor. In addition to their unique taste, avocados are an excellent source of many important nutrients, including folate. One-half of a raw avocado contains about 21% of the amount you need for the entire day. Plus, avocados are rich in potassium and vitamins K, C, and B6. They’re also high in heart-healthy monounsaturated fats, which may protect against heart disease.

Fortified grains – Many types of grains, such as bread and pasta, have been fortified to boost their folic acid content. The amounts can vary between different products, but one cup of cooked spaghetti supplies approximately 25% of the DV.

Supplements – As we get older our digestive tract changes. Some of the foods that provide natural folic acid may make us uncomfortable. Some just may not be appealing to our taste.  If you can’t meet your natural folic acid requirements, you should look into supplements.

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