Increasing Folate Can Help Lead to Fantastic Health.This is an exciting time for the well-known nutrient, folate folate /fo·late/ (fo´lat) 1. the anionic form of folic acid. 2. more generally, any of a group of substances containing a form of pteroic acid conjugated with l-glutamic acid and having a variety of substitutions. . New research is emerging about the health benefits of folate intake for humans from the time of conception through the golden years. In response to these discoveries, new recommendations and public policies have arisen. What Are Folate, Folic Acid folic acid: see coenzyme; vitamin. folic acid or folate Organic compound essential to animal growth and health and needed by bacteria as a growth factor. , and Folacin folacin: see vitamin. ? Folate is a B-vitamin essential for normal cell growth and healthy blood. Folate is the form of the vitamin found naturally in foods; folic acid is the form of the vitamin found in dietary supplements. The term folacin can refer to both forms of the vitamin. How Can Folacin Help Lead to Fantastic Health? One of the most well-researched areas of the benefits of folacin concerns the proper development of a fetus. Folacin is critical to the prevention of neural tube defects Neural tube defects A group of birth defects that affect the backbone and sometimes the spinal chord. Mentioned in: Birth Defects in newborns. Neural tube defects, caused by the improper development of the spine and brain, are the most common disabling birth defects birth defects, abnormalities in physical or mental structure or function that are present at birth. They range from minor to seriously deforming or life-threatening. A major defect of some type occurs in approximately 3% of all births. in the US. They can cause paralysis, mental retardation mental retardation, below average level of intellectual functioning, usually defined by an IQ of below 70 to 75, combined with limitations in the skills necessary for daily living. , or death in infants. Adding folacin to the diets of women before conception and within the first month of pregnancy can help to prevent approximately half of the birth defects in this country! Folacin may also play a role in the prevention of cardiovascular diseases, specifically heart disease and stroke. Researchers are suggesting a link between increased amounts of folacin in the diet and decreased levels of the amino acid amino acid (əmē`nō), any one of a class of simple organic compounds containing carbon, hydrogen, oxygen, nitrogen, and in certain cases sulfur. These compounds are the building blocks of proteins. homocysteine Homocysteine Definition Homocysteine is a naturally occurring amino acid found in blood plasma. High levels of homocysteine in the blood are believed to increase the chance of heart disease, stroke, Alzheimer's disease, and osteoporosis. in the blood. High levels of homocysteine appear to be a strong predictor for heart disease and stroke, possibly even stronger than blood cholesterol levels. However, folacin is only one of several vitamins that help to maintain lower levels of homocysteine; vitamins [B.sub.6] and [B.sub.12] have also been shown to be key players. In the continuing quest to determine the role of nutrition in the prevention of cancer, folacin has emerged as a shining star in preventing colorectal and cervical cancers. Folacin may exert its power over cancer by helping to prevent damage to DNA DNA: see nucleic acid. DNA or deoxyribonucleic acid One of two types of nucleic acid (the other is RNA); a complex organic compound found in all living cells and many viruses. It is the chemical substance of genes. . How Much Folacin Is Needed and Where Is It Found? How much folacin is needed to meet the daily requirements and reap the benefits of this fantastic nutrient? The US Public Health Service recommends that women and men consume at least 400 micrograms of folacin each day. This daily quota can be easily obtained through a balanced and varied diet. Excellent sources of folate include dry beans, fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. breakfast cereals, strawberries, romaine lettuce, orange juice, turnip turnip, garden vegetable of the same genus of the family Cruciferae (mustard family) as the cabbage; native to Europe, where it has been long cultivated. The two principal kinds are the white (Brassica rapa) and the yellow (B. greens, and spinach. Eating peanuts, broccoli, melon, sunflower seeds, avocado, and tomato juice are other ways to meet the daily allowance for folate. Recently, a public policy has made it easier for women and men to consume more folacin. In January 1998, the Food and Drug Administration approved the fortification fortification, system of defense structures for protection from enemy attacks. Fortification developed along two general lines: permanent sites built in peacetime, and emplacements and obstacles hastily constructed in the field in time of war. of folic acid to the mixture of vitamins and minerals added to various grain products. One serving of enriched flour, bread, farina, corn grits grits coarsely ground hominy served in traditional Southern breakfast. [Am. Culture: Misc.] See : Southern States , cornmeal corn·meal also corn meal n. Meal made from corn, used in a wide variety of foods. Also called Indian meal. Noun 1. , rice, or noodle products provides 10 percent of the daily requirement for folic acid (approximately 40 micrograms). However, fortification may not be present in all grain products, such as whole wheat products, which are not typically enriched. Read the nutrition label of the product to determine whether or not folic acid has been added. Do not feel you must switch to enriched grains just for the folic acid; there are many other ways to obtain more than the daily requirement of folacin through whole foods. To Supplement or Not to Supplement? For some individuals, folate obtained from the diet may not be enough to prevent disease and optimize health. Folic acid supplementation, through a multivitamin mul·ti·vi·ta·min adj. Containing many vitamins. n. A preparation containing many vitamins. multivitamin or B-complex vitamin, may be necessary for those lacking variety in their diet, people with chronic diseases, elderly individuals who have a decreased absorption of folic acid, and pregnant women. It is important not to consume more than 1000 micrograms per day, as excess folic acid can mask a vitamin B12 deficiency vitamin B12 deficiency Megalobalstic anemia, see there . Maximizing Folate Consumption As with most nutrients, it is best to consume folate through whole foods. However, folate is a water soluble vitamin and therefore can be destroyed or lost during cooking and storage. The following guidelines can help to preserve the content of folate in whole foods: * boil vegetables in a small amount of water and do not overcook overcook Verb to spoil food by cooking it for too long Verb 1. overcook - cook too long; "The vegetables were completely overcooked" * steam, microwave, or stir-fry vegetables instead of boiling * eat more raw vegetables * refrigerate fruits and vegetables to maintain folate levels * consume fruits and vegetables soon after purchase since folate is lost from foods over time * dry beans and peas will retain their folate levels, even when cooked for a long period of time in lots of water Folate is found in foods which are also high in fiber and low in fat, and rich in antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. and phytochemicals. Therefore, continue to enjoy plenty of fruits, vegetables, whole grains, and legumes Legumes A family of plants that bear edible seeds in pods, including beans and peas. Mentioned in: Cholesterol, High legumes (l to discover the fantastic health benefits of the nutrient folate! Resources: Daly LE, Kirke PN, Molloy A, et al. 1995. Folate levels and neural tube defects. JAMA JAMA abbr. Journal of the American Medical Association 274:1698-1702 Hine RJ. 1996. What practitioners need to know about folic acid. JADA 96(5):451-452. Bailey LB, ed. 1995. Folate in Health & Disease. Marcel-Dekker Publishers, New York New York, state, United States New York, Middle Atlantic state of the United States. It is bordered by Vermont, Massachusetts, Connecticut, and the Atlantic Ocean (E), New Jersey and Pennsylvania (S), Lakes Erie and Ontario and the Canadian province of . ISBN ISBN abbr. International Standard Book Number ISBN International Standard Book Number ISBN n abbr (= International Standard Book Number) → ISBN m 0-8247-9280-7. Websites: American Dietetic Association The American Dietetic Association (ADA) is the United States' largest organization of food and nutrition professionals, with nearly 65,000 members. Approximately 75 % of ADA's members are registered dietitians and about 4 % are dietetic technicians, registered. , <www.eatright.org> Centers for Disease Control and Prevention Centers for Disease Control and Prevention (CDC), agency of the U.S. Public Health Service since 1973, with headquarters in Atlanta; it was established in 1946 as the Communicable Disease Center. , <www.cdc.gov> The National Women's Health Women's Health Definition Women's health is the effect of gender on disease and health that encompasses a broad range of biological and psychosocial issues. Information Center, <www.4women.org> MIXED BEAN SALAD (Serves 8) Many different beans can be used in this salad as long as the beans are varied in color. This salad is perfect for picnics and dinner pitch-ins. The flavor is enhanced if chilled overnight. One 15-ounce can kidney beans One 15-ounce con black beans One 15-ounce can chickpeas 1 medium red onion, chopped 1/2 pound radishes, chopped 1/4 cup balsamic vinegar 1/4 cup olive oil 2-3 teaspoons spicy brown mustard 1 teaspoon ground black pepper 3 Tablespoons dried parsley In a large bowl, combine drained and rinsed beans, red onion, and radishes. Whisk together vinegar, oil, mustard, pepper, and parsley. Add to bean mixture. Chill and serve. Total calories per serving: 212 Fat: 8 grams Carbohydrates: 29 grams Protein: 8 grams Sodium: 590 milligrams Fiber: 8 grams Folate: 65 micrograms CURRIED CHICKPEAS (Serves 6) If you prefer a spunkier curry add an additional 1-2 teaspoons curry powder and 1/2 teaspoon cayenne pepper. Be sure to keep your leftovers; this dish tastes just as good out of the freezer! 2 doves garlic 1 medium onion, sliced 2 Tablespoons olive oil 1 Tablespoon curry powder 1 Tablespoon ground cumin 2 teaspoons ground coriander 1/2 teaspoon cayenne pepper One 15-ounce con whole tomatoes One 12-ounce con tomato sauce Two 15-ounce cons chickpeas 2 cups brown rice, uncooked Saute garlic, onion, and spices in olive oil in a Dutch oven or large, heavy pot. Add all other ingredients (except rice) to garlic and onion. Bring to a boil. Reduce heat and simmer 15-20 minutes. Meanwhile, cook rice according to package directions. Serve warm, curried chickpeas over brown rice. Total calories per serving: 457 Fat: 8 grams Carbohydrates: 83 grams Protein: 13 grams Sodium: 890 milligrams Fiber: 12 grams Folate: 100 micrograms High in iron ROASTED VEGETABLES (Serves 2) Roasting adds a wonderful flavor to vegetables. Root vegetables, such as parsnips and rutabagas, are also delicious when roasted. 1 cup asparagus, cut into 1-inch pieces 1 cup chopped broccoli 1/2 red pepper, sliced into 1-inch pieces 1 cup halved mushrooms Cooking spray 1 Tablespoon dried basil 1 Tablespoon dried thyme 1 teaspoon sage Preheat oven to 500 degrees. Place all the washed and prepared vegetables in a medium bowl. Spray the vegetables with cooking spray, tossing to coat. Sprinkle herbs on vegetables and mix. Grease a cookie sheet with cooking spray. Evenly distribute vegetables on sheet and bake in oven for 10-15 minutes. Stir vegetables every 5 minutes to prevent burning. Serve vegetables hot. Total calories per serving: 74 Fat: 0.5 grams Carbohydrates: 11 grams Protein: 4 grams Sodium: 16 milligrams Fiber: 4.5 grams Folate: 129 micrograms BROCCOLI PESTO pes·to n. A sauce consisting of usually fresh basil, garlic, pine nuts, olive oil, and grated cheese. [Italian, from past participle of pistare, pestare, to pound; see piston. (Serves 3) This vegan pesto is very easy to make. It is a delicious, lowfat alternative to traditional pesto. It can be served over whole wheat pasta or as a spread on a grilled vegetable sandwich. 2 1/2 cups raw broccoli florets, chopped 1/4 cup dried basil 1/4 teaspoon ground black pepper 1/3 cup vegetable broth 2 Tablespoons lemon juice 1 Tablespoon olive oil 2 cloves garlic 2 cups whole wheat pasta, uncooked Place broccoli and next six ingredients in a food processor. Process until smooth. Cook pasta according to package directions and drain. Toss pesto with pasta and serve warm. Total calories per serving: 312 Fat: 6 grams Carbohydrates: 58 grams Protein: 13 grams Sodium: 138 milligrams Fiber: 8 grams Folate: 63 micrograms High in iron SAVORY GREENS (Serves 2) What a powerhouse of nutrition! One serving provides almost half of the average daily folate requirement. The tamari ta·ma·ri n. Soy sauce made without wheat. [Japanese.] in this recipe adds a unique flavor to the greens. Experiment until you find the mixture of greens your taste-buds prefer. 3 cups raw leaf spinach 3 cups raw mustard greens 1 cup sliced mushrooms 1/2 medium onion, sliced 1 teaspoon olive oil for sauteing 1 Tablespoon tamari 1 teaspoon balsamic vinegar Wash spinach and greens well in several changes of water. Chop the greens, and while still wet, place them in a Dutch oven or other large, heavy pot. Cover and cook over medium heat, stirring occasionally, until the greens are soft and tender. Meanwhile, saute the mushrooms and onion in the oil in a small saucepan, just until tender. Add the mushrooms and onion to the cooked greens and toss in the tamari and balsamic vinegar. Serve warm. Total calories per serving: 127 Fat: 3 grams Carbohydrates: 14 grams Protein: 9 grams Sodium: 644 milligrams Fiber: 8 grams Folate: 180 micrograms High in iron and calcium MASHED SWEET POTATOES (Serves 2) By cooking the potatoes in the microwave, this becomes a quick, easy recipe! The orange juice adds just the right amount of sweetness to the potatoes. 2 medium sweet potatoes 1/3 cup orange juice Wash and peel the potatoes. Cut the potatoes into small cubes. Place into a microwave-safe bowl with a lid. Add a couple of Tablespoons of water to the bowl. Place the lid on top of the bowl but do not seal. Microwave the potatoes on high for 3-5 minutes, or until soft. Drain the water from the bowl. Mash sweet potatoes with the orange juice and serve warm. Total calories per serving: 134 Fat: 0 grams Carbohydrates: 32 grams Protein: 2 grams Sodium: 12 milligrams Fiber: 3.5 grams Folate: 42 milligrams Good Sources of Folate Food Mcg Folate Total breakfast cereal (1 oz.) 400 Oatmeal, instant (1 packet) 150 Chickpeas, boiled (1/2 c.) 140 Spinach, cooked (1/2 c.) 130 Black-eyed peas, cooked (1/2 c.) 100 Turnip greens, cooked (1/2 c.) 85 Orange juice (3/4 c.) 80 Romaine lettuce, raw (1 c.) 80 Sunflower seeds (2 T.) 70 Roasted soybeans (2 T.) 45 All values found in Bowes & Church's Food Values of Portions Commonly Used - 17th edition (Lippincott-Raven Publishers, 1998). |
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