Folate
What is folate?
Folate is a B vitamin that is needed for healthy growth and development. A baby' s growth is most rapid in the first weeks of life - often before you even know you are pregnant.
Folate - Make it part of your day (brochure) [ pdf 1023 kb]
Who needs folate and why?
Women, in particular, need folate. Folate is especially important for women at least one month before pregnancy and for the first three months of pregnancy to help prevent birth abnormalities like spinabifida in babies.
The following are examples of foods that contain folate. These foods contain at least 40 micrograms (µg) / serve.
FOOD AVERAGE SERVE
FOOD | AV SERVE |
Oranges | 1 orange |
Cooked broccoli/cauliflower | 3/4 cup |
Cooked spinach/brussels sprouts | 1/2 cup |
Baked beans | 1/2 cup |
Cooked lentils | 3/4 cup |
Peanuts | 1/4 cup |
Bread with added folate | 1 slice |
Breakfast cereal with added folate | 3/4 cup |
For a more comprehensive list of foods that are rich in folate and that have been endorsed as suitable to participate in this project, see website www.health.gov.au/anzfa
How much folate do I need?
Experts recommend that women of child-bearing age should aim for 400 micrograms (µg) each day. That means, you'll need to eat a wide range of foods that are naturally rich in folate or fortified with folate. See the table above for examples of folate-rich foods. Remember, it' s also important to enjoy a wide variety of other nutritious foods every day.
How do I increase my folate intake?
You'll need to eat many different foods that are rich in folate to get your daily recommended amount. You should also take a daily folic acid supplement of at least 500 micrograms (µg) if you' re planning to become pregnant*.The tablet form of folate is called folic acid and is available from pharmacies. If you have a family history of neural tube defects you should consult your family doctor.
It's easy to find out how much folate is in foods by looking at the nutrition information panel on food packages.
Health claims ~ what is happening?
Government, industry and a range of community and health organisations are working together to use health claims about folate on food packages and promote foods that are rich in folate.
Key aspects of the health claims project include:
- using a health claim on foods that are rich in folate and which have been approved to carry the health claim by FSANZ ( formerly ANZFA);
- introducing a health claims logo to help identify products in the supermarket that are a good source of folate; and
- government, industry, community and health organisations promoting the benefits of folate to help prevent neural tube defects such as spina bifida.
Have you seen a new message like this on food packages?
Look for a message like this about folate on food packages to help you choose folate rich foods in the supermarket.
A diet rich in folate before and in ear y pregnancy may he p to prevent birth defects like spina bifida in the baby. This food contains 25%of the recommended intake of folate for women of childbearing age . |
This message is an example of a health claim that is being introduced on certain food packages by the Food Standards Australia New Zealand ( formerly ANZFA) as part of a national trial of health claims inboth Australia and New Zealand.
A health claim is a message that makes a direct link between eating certain foods as part of your diet and reducing the risk of a specific disease.
If you would like more information about folate or neural tube defects, contact the Spina Bifida Association on 1300 655 447 (for the cost of a local call) in your State/Territory, the Australian Nutrition Foundation in your State/Territory, or the New Zealand Nutrition Foundation.
The health claims pilot project is managed by the Food Standards Australia New Zealand ( formerly Australia New Zealand Food Authority),PO Box 7186, Canberra BC ACT 2600. www.foodstandards.gov.au
Folate - Make it part of your day ( brochure) [ pdf 1023 kb]
Evaluating the folate-neural tube defect health claim pilot report - [ html ]