The vitamins include vitamins D, E, A, and K (fat-soluble vitamins), and folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid) (water-soluble vitamins).
If you have a disorder, such as celiac disease, which prevents you from eating many grain-based foods, then you may need to make an effort to eat other foods high in folate in order to avoid deficiency.
Baro, L., et al. "The administration of a multivitamin/mineral fortified dairy product improves folate status and reduces plasma homocysteine concentration in women of reproductive age."
You most frequently hear about the B-complex vitamin in relation to pregnancy, but folate is an essential nutrient best obtained by eating foods rich in folic acid.
Folate also supports circulation, and obtaining adequate levels of this vitamin may prevent homocysteine build-up, which has been linked to cardiovascular disease.
A one-cup serving of the fruit also contains about 180 milligrams of potassium as well as small amounts of folate, vitamin A, vitamin B6, magnesium, and copper.
Talk with your doctor before supplementing with folate, or if you are pregnant, lactating, or have other conditions that may interfere with folate absorption.
Folate deficiency is quite common; however, since the addition of folate to cereal grains and commonly-eaten foods, it is less prevalent in the United States.
Many of the symptoms are the same as or similar to symptoms of folate deficiency, because vitamin B 12 is used in your body's folate manufacturing process.
Folate deficiency causes megaloblastic anemia, which is characterized by the presence of large abnormal cells called megaloblasts in the circulating blood.