Good Food Sources of Folate

Here's Why:

Folate, also known as folic acid, is a B vitamin that is essential for good health. Specifically, it can help reduce your risk of heart disease and stroke by lowering the level of the amino acid homocysteine in the blood. The level of homocysteine in blood increases due to age, vitamin deficiencies, and some genetic abnormalities. At high levels, homocysteine can damage coronary arteries or make it easier for blood clotting cells to clump together and form a clot. This can increase your risk of heart attack or stroke.

Taking supplemental folic acid and other B vitamins may help reduce the risk of heart attack and/or ischemic stroke by lowering homocysteine level. Although the relationship between elevated levels of homocysteine and risk for cardiovascular events have been noted in many studies, some vitamin trials failed to confirm that treatment with folic acid reduces the risk. Also, the exact and most optimal dose of folic acid supplementation is not known. For example, a recent trial (called VISP—Vitamins in Stroke Prevention) looked at the role of vitamins in prevention of stroke. More than 3600 patients participated in a trial that lasted for almost two years. Patients with a recent history of ischemic stroke and elevated levels of homocysteine were divided into two groups. One group received a low dose of folic acid, and the other group a high dose. The trial failed to show a difference in risk reduction between the groups.

Beyond this one particular study, though, folate is considered important for pregnant women. Low blood levels of folate during pregnancy can cause neural tube defects—anencephaly and spina bifida . Every woman who might get pregnant should take 400 mcg of folic acid daily. Also, deficiency of folic acid can result in anemia.

Recommended Intake

Here's How:

Major Food Sources

To help increase your intake of folate:

• Spread a little avocado on your sandwich in place of mayonnaise.
• Drink a glass of orange juice or tomato juice in the morning.
• Add spinach to your scrambled eggs.
• Slice a banana on top of your breakfast cereal.
• Sprinkle some toasted wheat germ on top of pasta or a stir-fry.
• Throw some chickpeas or kidney beans into a salad.
• If you take a vitamin supplement, make sure it contains folate.