Folate allows DNA to replicate
and allows cells to divide. It also aids in metabolism of amino acids.
Good sources: leafy greens, fortified grains ( like fortified bread, spaghetti ), legumes, nuts, seeds, and lentils.
Folate in nature is bound to many glutamate molecules, in this form it is called folate polyglutamate
. In this form it cannot be absorbed in the SI.
- RDA - 400ug ( micrograms ) / day
- UL - 1000ug / day
In fortified foods and supliments it is usually bound to just one glutamate molecule, in this form it is called folate monoglutamate
. In this form it can be absorbed in the SI.