Folate is a water-soluable vitamin that helps with the formation of hemoglobin in red blood cells and is essential for the replication of genetic material. Folate can be found in a variety of foods, including liver, leafy vegetables, legumes, and some fruits. Try to avoid processed foods, as they generally are much lower in folate.

Symptoms of folate deficiency:

• Smooth Tongue
• Diarrhea
• Defective DNA synthesis
• Depression

If you use oral contraceptives, you may need to be especially aware of a possible folate deficiency.

References:

• National Research Council. Recommended Dietary Allowances, 10th Edition. Washington: 1989.
• Brody, Jane. Jane Brody's Nutrition Book. Bantam Books. 1987.