Folate
Folate is a B vitamin, such as thiamine, niacin, and vitamin B12—all of which have important roles in a child’s normal growth and development. Children who don’t get enough folate (folate deficiency) can develop anemia (low red blood cell counts), diarrhea, weight loss, weakness, and irritability. Although many children don’t eat foods with naturally high sources of folate, such as leafy green vegetables and dried beans, they often do meet their recommended dietary allowances by eating foods fortified with folic acid—the synthetic form of folate.
Daily Requirements for Kids
The recommended dietary allowances for folate vary by age but include recommendations for how much each child should get per day. These recommended dietary allowances increase to 500 micrograms of folate for women who are breastfeeding and to 600 micrograms for women who are pregnant or who may become pregnant.
Folate-Rich Foods
Foods that are naturally good sources of folate include many beans and vegetables and some fruits:
Black-eyed peasLentilsOkraBeef liverKidney beansGreat Northern beansBroccoliIceberg lettuceBeetsLima beansSunflower seedsSpinachBrussels sproutsCorn on the cobWhite riceAsparagusBaked beansGreen peasBaked potatoCabbageAvocadosPeanutsRomaine lettuceTomato juiceOrange juiceStrawberriesOrangesEggsBananasCantaloupeMustard greens
You can read food labels to see how much folate your kids are getting from each of these foods.
Folate-Fortified Foods
In addition to the many vegetables, fruits, and beans that are naturally good sources of folate, many foods are fortified with folic acid. Serving your kids folate-fortified foods is a good way to make sure they are getting enough folate in their diet:
Malt-o-Meal cerealFortified Breakfast Cereal (Total, Product 19, Special K, Cheerios, Rice Krispies, Raisin Bran, Wheaties, Honey Nut Cheerios, etc.)Fortified soy milkEnriched pastaEnriched egg noodlesEnriched bread, bagels, and muffinsEnriched white rice
