Recipe rich in Folate:

Frittata
2 potatoes, cut into large pieces
1 red capsicum, cut into large pieces
8 asparagus spears, cooked
2 tablespoons olive oil
6 large eggs
1/2 cup freshly grated parmesan
cheese
pepper, to taste
1. Heat 1 tablespoon of olive oil in a
large non-stick frypan and cook
potato and capsicum for about 15
minutes, uncovered, over a gentle
heat, shaking pan to toss the
potatoes until lightly golden and
tender. Cool slightly.

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Folate: the DNA

cellular
handyman

2. Lightly beat the eggs in a bowl.

3. Add the potato, capsicum and
asparagus with the parmesan and
pepper.
4. Heat other tablespoon of olive oil
in frypan and pour in the egg and
vegetable mixture.
5. Cook over a moderate heat,
pulling in the edges a little to allow
the uncooked mixture to run
underneath until partially set.
6. Cover and continue cooking a
further minute until completely set.
7. Slice into wedges to serve either
warm or at room temperature.

Reference: Office of
Dietary Supplements
NIH; Folate Dietary
Supplement Fact Sheet

Folate, AKA Folic Acid, is

essential to the bodys
production and
maintenance of cells. The
production of DNA and
RNA, which are cellular
building blocks, are both
dependent on folate. A
possible natural cancer
defense as well, folate

Research on Folic Acid

and Cancer
Current research studies have
identified the possibility of an
association between an increase
in the risk of cancer and lower
blood levels of folate. As folate is
a key provider in construction and
protection of DNA, lower levels
may lead to damage of DNA.
Specific cancers that have been
associated with lower levels of
folate include
Breast Cancer
Pancreatic Cancer
Colon and Rectal Cancer

Folic Acid & Methotrexate

Methotrexate, a drug often used
to treat cancer, also interferes
with folate metabolism in the
body. It can also produce
inflammation in the GI tract,
hindering absorption and
producing discomforting side
effects.
Recent research is examining the
use of folic acid supplementation
to help reduce the side effects of
methotrexate, while still allowing
the medication to produce the
desired outcome in chemotherapy.
Always seek and follow your

How much folate do

you need?
The Recommended Dietary
Allowance (RDA) for folate is
set at 0.4 mg for males and
females over the age of 19.

Excellent Sources
Beef Liver: 3 oz provides 0.215 mg
Lentils: cup provides 0.179 mg
Asparagus: 4 spears provides 0.1
mg
Beans: cup provides 0.1 mg
Spinach: 1 cup raw provides 0.06
mg

Deficiencies may occur with

malabsorption, kidney dialysis
and liver disease. However, it is
important to let your doctor
evaluate the need for
supplementation.
A healthy, well balanced diet
rich in nutrient dense foods
supports not only a sufficient
ingestion of folate, but also
many other essential nutrients
the body requires to function
properly. Nutrient dense foods
are foods that are rich in
vitamins and minerals, such as
fruits and vegetables, whole
grains, and legumes (beans).

Good Sources
Avocado
Broccoli
Corn
Orange Juice
Strawberries
Tomato Juice
Green peas
Beets
Peanuts, all types
Potatoes
Eggs