No, milk is not considered high in folic acid.
While milk and other dairy products do contribute to folate intake, they only provide a modest amount. Here's a more detailed breakdown:
Folate Contribution from Milk and Dairy
- Average Contribution: Milk and dairy products contribute about 10% to 15% of the daily folate intake on average [2], [10]. This means they are not a primary source of folic acid in most diets.
- Fermented Milk: Fermented milk products, such as yogurt and kefir, tend to have higher levels of folate. This is because the lactic acid bacteria used in fermentation produce additional folate [11], [12].
Why Milk is Not a Primary Folate Source
Unlike foods like leafy greens or fortified cereals that are rich in folate, milk contains folate in smaller amounts. Therefore, it's not typically relied upon to meet daily folate requirements.
Importance of Folate
Folate, also known as vitamin B9, is essential for:
- Cell growth and division
- DNA synthesis
- Preventing neural tube defects during pregnancy
How to Increase Folate Intake
If you are looking to increase your folate intake, consider:
- Leafy Green Vegetables: Spinach, kale, and collard greens are excellent sources.
- Legumes: Lentils, chickpeas, and beans are also high in folate.
- Fortified Foods: Many cereals and grains are fortified with folic acid.
- Citrus Fruits: Oranges, grapefruits, and other citrus fruits contain some folate.
- Fermented dairy: If you are looking to obtain some folate through dairy, consider fermented products such as yogurt and kefir.
In summary, while milk and dairy provide some folate, they are not considered high in it and contribute a small percentage to daily folate intake, especially when compared to other food sources.
