Folate is something our bodies need right from the get-go. Often before a woman even realizes she is pregnant, her developing fetus needs folate to fend off neural tube defects like spina bifida. Within the first 25 days of pregnancy, the neural tube, which will develop into the spinal cord and brain, has already been formed.

According to the Centers for Disease Control and Prevention (CDC), up to 70 percent of neural tube birth defects  could be prevented if all women of childbearing age were to consume 400 micrograms (mcg) of folate, or its synthetic counterpart folic acid, every day, before conception and in the early weeks of pregnancy.

There are some indications that folic acid may also reduce the risk for other birth defects, such as cleft lip and palate and certain congenital heart defects. 

But babies are not the only ones to benefit from folate. In a new study, University of Florida nutritionists say consuming folate-rich foods daily can benefit women well into old age.

"Our study provides evidence that folate plays a role in reducing a risk factor for heart disease in older women," said Lynn Bailey, professor of human nutrition with University of Florida's Institute of Food and
Agricultural Sciences.

In the 14-week study, 33 post menopausal women ages 63 to 85 consumed a folate-rich diet, consisting of orange juice and foods fortified with folic acid, containing the daily 400 microgram recommended intake for folate. These folate foods were shown to significantly decrease levels of homocysteine, an artery-attacking chemical that accumulates in the blood of people who eat meats. Since homocysteine is a risk factor for heart disease, the number one killer of post-menopausal women, folate, by reducing
homocysteine, may help to prevent heart disease.

Results of the UF study will be published in the June issue of the Journal of Nutrition.
 

Folic Acid Deficiency
According to the CDC, two thirds of women in the United States do not consume adequate amounts of folic acid.

Folic acid deficiency can result in a variety of unpleasant symptoms such as overall weakness, fatigue, irritability and cramps. The deficiency can also lead to an anemia, called megaloblastic anemia, which is very similar to that caused by Vitamin B12 deficiency.

Most folic acid deficiency is caused by an unbalanced diet. Alcoholics are frequently folate-deficient. So are the elderly because of poor diets, malabsorption problems and drug interactions. Pregnancy also puts women at risk.

Filling Your Folate Quota
The simplest way to meet the daily folic acid requirement is to take a multivitamin containing 400 mcg of folic acid every day. But women of all ages should include foods naturally high in folate in their diet.

"Many of today's baby boomers are not aware of which foods contain this water-soluble vitamin and the potential health benefits of folate," said Bailey, who co-directed the University of Florida study.

"Foods naturally containing folate also provide many other nutrients women need, playing a crucial role in a healthy diet. For example, along with being a good source of folate, orange juice also offers vitamin C, potassium, and phytochemicals also linked to better health."

Some natural sources of folate include:

• Leafy dark green vegetables
• Legumes (dried beans and peas)
• Citrus fruits and juices
• Most berries 

It is best to eat these foods raw or lightly cooked since half the folate can be lost in the heat of cooking.

In addition to being heat-sensitive, folate is compromised by oxygen and ultraviolet light. Food preparation, processing and storage can easily destroy folate.

Foods labeled "high in folate or folic acid." must contain 20 percent or more of the established Daily Value (%DV).

To help us obtain our daily folic acid quota, the FDA now requires manufacturers of bread, cereal, pasta, flour, crackers and rice to fortify these dietary staples with the vital vitamin.

According to a study conducted at Tufts University, the fortification of these grain products with folic acid has led to a substantial reduction in folic acid deficiency - from 22 percent to 1.7 percent.

For More Folate Information
Visit the Mayo Clinic to learn more about food sources and serving sizes for folic acid. 
http://www.mayohealth.org/mayo/9710/htm/foli_1sb.htm

Join the March of Dimes' Folic Acid Campaign.
http://www.modimes.org/Programs2/FolicAcid/Default.htm

Take a Folic Acid Quiz at The Baby Center
http://www.babycenter.com/quiz/folic/QuizForm.jhtml

Read about a possible link between folate levels and Alzheimer's Disease
http://www.thriveonline.com/health/news/RB/2000Mar28/10.html

 Find out how your folate supplement rates?
http://www.phys.com/b_nutrition/01self_analysis/02folate/suppl.htm
 

Sources
University of Florida, media release, "New UF study shows value of folate for older women" May 22, 2000

March of Dimes, media release, "For Mother's Day: The Gift of Folic Acid.
March of Dimes Calls for Passage of Folic Acid Act"

The Centers for Disease Control and Protection  www.cdc.gov

Consumer Guide to Folic Acid - MotherNature.com
http://www.mothernature.com/cg/folic.asp
 
 

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