Be Healthy With Folate.

It plays a critical role in preventing birth defects, heart disease, and strokes. Are you getting enough folate?

Folate is a water-soluble B vitamin and serves as the term for all forms of this vitamin including folic acid. It occurs naturally in fresh vegetables, fruit, nuts, seeds, and legumes. Folic acid is the synthetic form of folate found in fortified grain products and dietary supplements. The U.S. Public Health Service recommended in 1992 that all women of childbearing years consume 400 micrograms (mcg) of folate to reduce their risk of having a pregnancy affected by a neural tube defect (NTD). According to the March of Dimes, each year approximately 2,500 babies are born with NTDs, and many additional pregnancies result in miscarriage or still birth.

What Are Neural Tube Defects?

Neural tube malformations are critical birth defects that can cause disability or can be fatal. NTDs occur in an embryo right after it's conceived, often before the woman may realize that she is pregnant, and the fact is that at least half of all pregnancies are unplanned. Folate prevents two main kinds of NTDs:

* Spina bifida is a disease that prevents a baby's spine from developing correctly. Part of the backbone does not close properly and leaves the spinal cord malformed. Babies born with spina bifida may have muscle weakness, paralysis, loss of sensation in their legs, and possibly loss of bladder control. With proper medical treatment most babies born with this disease can survive to adulthood, but will require leg braces, crutches, and other devices to help them walk. Approximately 30 percent of these babies will have slight to severe mental retardation.

* Anencephaly is a disease that prevents proper development of the brain. A baby born with anencephaly has a severely underdeveloped brain and skull and usually dies at birth or shortly thereafter. The Centers for Disease Control and Prevention reports that by taking the recommended amount of folate, you can reduce your baby's risk of birth defects by up to 70 percent.

Does Folate Have Other Health Benefits?

Studies have shown that folate may help reduce the level of homocysteine in your blood. When protein breaks down in your body, a natural amino acid called homocysteine is released into the bloodstream, which has been shown to increase the risk of diseases related to the heart and blood vessels. While these studies are preliminary, they do suggest other important health reasons for men and women to eat foods rich in folate and fortified with folic acid.

What Is the Recommended Daily Amount for Folate?

In April 1998 the National Academy of Sciences announced new recommended daily amounts for folate, doubling the recommended amount for all age groups of men and women.

Should I Take Supplements Containing Folic Acid?

Actually anyone who follows the USDA Food Pyramid Guide, which includes three to five servings of vegetables, two to four servings of fruit, and six to 11 servings of enriched breads, cereals, and pastas, can usually consume 400-500 micrograms of folate. (See box for some foods that provide a good supply of folate.) Vegetarians have a particular advantage in that they may not necessarily have any nutri tional problems obtaining enough folate, because their diet emphasizes fresh vegetables, fruits, grains, and legumes. A woman who takes a dietary supplement is safeguarding herself and her baby by having adequate levels of folate in her system before pregnancy. Former long-term oral contraceptives users may have particularly low stores of folate in their body and may have trouble meeting their needs during pregnancy. The March of Dimes recommends that all women of childbearing years see their doctor or registered dietitian to make sure they are meeting their folate needs with diet and supplements.

What Are the Best Food Sources of Folate?

                               Micrograms

* Beans, Pinto (1/2 cup)            133

* Spinach (1/2 cup cooked)          130

* Broccoli (1/2 cup cooked)          39

* Lentils (1 cup cooked)            358

* Pasta (1 cup cooked)          100-120

* Cold Cereal (1 ounce)         100-400

* Orange Juice                      109
  (1 cup frozen concentrate)

* Avocado (1 medium)                125

Source of folate values: Food Values of Portions
Commonly Used, 16th Edition

Locating Folic Acid or Folate on Food Labels

Certain information on food or dietary supplement labels can help women spot foods containing substantial amounts of folic acid. Labels that claim the product is "high in folate or folic acid" mean a serving of the product provides 20 percent or more of the Daily Value for folic acid. If the label says it is a "good source of folate or folic acid," this means that a serving of this product provides 10 to 19 percent of the Daily Value for folate. The exact amount in micrograms will be listed under the nutritional facts panel.

Can I Be at Risk for Taking Too Much Folic Acid?

The Food and Drug Administration (FDA) regulates the amount of folic acid added to enriched foods, because folate could mask pernicious anemia, a form of vitamin [B.sub.12] deficiency found mainly in the elderly population. An overlooked [B.sub.12] deficiency may lead to paralysis and possible death. About 10 to 20 percent of the elderly are diagnosed as having low vitamin [B.sub.12] levels. Considering the dangers associated with any overzealous supplementation, the FDA's strict limit on the folic acid content of dietary supplements and fortified foods seems very appropriate.

Final Words on Folate

Folate is not the only vitamin that is essential for a healthier life, but research has proved that it does play a critical role in prevention of birth defects, heart disease, and strokes. Learning to build meals around enriched pasta and fresh fruits and vegetables is a quick and easy way to start eating a healthier diet and coming close to meeting recommended amounts of folate. A healthy diet does not happen automatically. It takes some planning and common sense to bring many rewards for one's well-being.

Group                Recommended Dietary Allowance
                             (micrograms)

14 years and above               400
9-13 years                       300
4-8 years                        200
1-3 years                        150
pregnancy                        600
lactation                        500

Leah Thurber is a writer living in Tucson, Arizona.