It is important that we get enough of all of the nutrients to stay healthy. Folate and iron are two nutrients that are of special concern for certain populations, especially women.

Folate is a B vitamin that is naturally found in many foods like dark green vegetables and legumes (beans, peas, and lentils). Folate is also found in fortified foods and supplements in its synthetic form, folic acid. The recommended daily intake for folate is 0.4 mg for adults; however, needs increase to 0.6 mg during pregnancy.

Folate helps the body make and maintain new cells. Extra folate is needed during pregnancy to support the rapid cell production required for the normal development of the fetus. Not getting enough folate before pregnancy, and during the first trimester, increases the risk that the fetus will develop neural tube defects, which are malformations of the brain or spine. Health Canada recommends that all women who could become pregnant, are pregnant, or are breastfeeding take a multivitamin that contains 0.4 mg everyday and eat foods that are rich in folate.

Iron is an important part of red blood cells that helps carry oxygen in the body. Not getting enough iron can lead to anemia, which can cause fatigue, decreased immunity, and difficulty concentrating. Women and people who don’t eat any animal products (vegan) are at higher risk of iron deficiency anemia. Women need 18 mg of iron daily, which is more than double the amount that men require (8 mg),  due to the iron lost during menstruation. After menopause, women’s iron requirements are the same as that for men.

During pregnancy, iron needs increase to 27 mg to supply the extra blood required to support the fetus. Iron deficiency during pregnancy can cause premature delivery and low birth weight.

Iron is found in many foods; however, several factors affect our ability to absorb iron. The iron from meat, fish, and poultry, called heme iron, is better absorbed than the iron found in other foods. Plant-based sources of iron include legumes, seeds, and whole grains. To maximize absorption of iron found in these foods, pair them with meat, fish, or poultry, or sources of vitamin C like peppers, oranges, or strawberries. Not drinking coffee or tea with meals can also help you absorb more iron because certain compounds in these drinks bind to the iron in foods and prevent it from being absorbed.

Following Canada’s Food Guide, including the messages listed below, will help you have an eating pattern rich in folate and iron.

·        Eat at least one dark green vegetable each day, such as broccoli, spinach or romaine lettuce.

·        Have meat alternatives such as beans, lentils and tofu often.

Foods that are specially fortified with iron and folate can be part of a healthy eating pattern and can help us meet our daily nutrient needs. The government already makes it mandatory to fortify some foods with iron and folic acid, like white breads, white pastas and some cereals, to ensure we get enough. Foods that have extra iron and folic acid fortification are not required to meet our needs.

If you are concerned about your intake of iron or folate, or if you could become pregnant, are pregnant, or are breastfeeding, discuss the need for a supplement with your doctor.

Written by: Jennifer MacLellan, Dietetic Intern as published in the Windsor Star, June 2008