Functions
Part of coenzyme tetrahydrofolate (THF) that converts vitamin B1 to its coenzyme forms and assists the DNA synthesise required for rapidly growing cells
Part of THF and dihydrofolate (DHF) that is used in DNA synthesis
(Whitney et. al., 2014, p. 315 and 320)
Signs of Deficiency
Anaemia, smooth red tongue, mental confusion, fatigue, irritability, headache, shortness of breath, elevated homocysteine (Whitney et. al., 2014, p.320)
Synergistic Nutrients
Vitamin B2, B3, B5, B6, B12 C, biopterin, biotin, copper, iron, magnesium, methionine, serine and zinc (Osiecki, 2010, p. 90).
Recommended Dietary Intake (per day)
Adults 400 µg
Pregnancy 600 µg
Upper Limits (per day)
Adults 1000 µg
Pregnancy 19-50 years 1000 µg
Pregnancy 14-18 years 800 µg
(Australian National Health and Medical Research Council, 2017)
| Dietary Sources | Value per 100 g |
| Chicken, liver, raw | 1450 ug |
| Seaweed, nori, dried | 1400 ug |
| Lamb, liver, grilled, no added fat | 680 ug |
| Bean, mung, whole, dried, uncooked | 625 ug |
| Cabbage, Chinese flowering, raw | 425 ug |
| Bean, broad, dried | 423 ug |
| Bean, lima, dried | 395 ug |
| Bean, red kidney, dried | 394 ug |
| Bean, haricot, dried | 364 ug |
| Lupin, dehulled, splits, uncooked | 350 ug |
| Lime, native, fruit | 347 ug |
| Rosemary, dried | 307 ug |
| Watercress, raw | 280 ug |
| Cabbage, mustard, raw | 278 ug |
(Food Standards Australia New Zealand, 2019)
References
Australian National Health and Medical Research Council. (2017). Nutrients. Retrieved 28 January, 2019, from https://www.nrv.gov.au/nutrients
Food Standards Australia New Zealand. (2019). Minerals. Retrieved 28 January, 2019, from http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/pages/default.aspxhttp://archive.foodstandards.gov.au/consumerinformation/nuttab2010/nuttab2010onlinesearchabledatabase/onlineversion_code.cfm?&action=nutrientList
Osiecki, H. (2010). The Nutrient Bible (9th Ed.). AG Publishing: Australia
Whitney, E., Rolfes, S.R., Crowe, T., Cameron-Smith, S. and Walsh, A. (2014). Understanding Nutrition: Australia and New Zealand Edition (2nd Ed.). South Melbourne, Australia: Cengage Learning.