What Is Folate and What's the Difference Between Folate and Folic Acid?
Folate and folic acid are both forms of vitamin B9. Folate is found naturally in foods like leafy greens and legumes, while folic acid is the synthetic form added to supplements and fortified foods. Folic acid is better absorbed by the body, and dietary recommendations often consider a combination of both to meet daily needs.
The Folate Content of Strawberries
A cup of sliced raw strawberries contains about 39.8 mcg of folate, contributing roughly 10% of the daily requirement for most adults. While a good source, strawberries are not considered a primary source of folate. Factors like the strawberry variety, ripeness, and storage conditions can affect the folate content. Folate is sensitive to oxygen, light, and heat, though intact berries stored cold retain folate well. Processing can impact levels, but minimal loss occurs when eaten raw.
The Importance of Folate in a Healthy Diet
Folate is vital for several bodily functions, especially during growth and cell division.
- Cellular Function: It's crucial for DNA synthesis and repair.
- Blood Health: Folate aids in red blood cell production, preventing a type of anemia.
- Pregnancy: Adequate folic acid intake significantly lowers the risk of neural tube defects in infants.
- Cardiovascular Health: It helps regulate homocysteine levels, which are linked to heart disease risk.
How Strawberries Compare to Other Folate-Rich Foods
Many foods offer more folate than strawberries. The table below compares the folate (DFE) content of strawberries to some other rich sources.
| Food Source | Serving Size | Folate (DFE) Content (mcg) | Percent Daily Value |
|---|---|---|---|
| Beef Liver (braised) | 3 ounces | 215 | 54% |
| Spinach (boiled) | ½ cup | 131 | 33% |
| Black-eyed Peas (boiled) | ½ cup | 105 | 26% |
| Asparagus (boiled) | 4 spears | 89 | 22% |
| Avocado (raw, sliced) | ½ cup | 59 | 15% |
| Broccoli (boiled) | ½ cup | 52 | 13% |
| Strawberries (raw, sliced) | 1 cup | 39.8 | 10% |
| Orange Juice | ¾ cup | 35 | 9% |
Incorporating Strawberries and Other Folate-Rich Foods
Variety is key to meeting folate needs. Strawberries are a healthy addition, but include other folate-dense options too.
Tips for increasing folate intake:
- Add strawberries and fortified cereal to breakfast.
- Include spinach, avocado, and strawberries in salads.
- Eat legumes like lentils and black-eyed peas in various dishes.
- Snack on fruits like strawberries and oranges or peanuts.
Recommended Daily Intake and Supplementation
The RDA for folate is 400 mcg DFE for most adults, increasing to 600 mcg DFE during pregnancy. All women of childbearing age are advised to consume a folate-rich diet and may consider supplementation. Those with a history of NTDs may need to consult a healthcare professional regarding their specific needs. Consult a healthcare provider for appropriate guidance, as high folic acid intake can mask a B12 deficiency. The Harvard T.H. Chan School of Public Health offers further information on folate requirements.
Conclusion
Strawberries are a healthy food providing some folate, but they are not a significantly high source compared to options like leafy greens, legumes, and fortified grains. A balanced diet with diverse folate sources, fortified foods, and potentially supplements, is the best strategy for adequate intake. Strawberries are a beneficial part of this overall approach.
