Four New Reasons to Fill Up on Folate
Many women know that getting enough folate—called folic acid in its synthetic form—is important during pregnancy to prevent birth defects. But new research shows that this B vitamin may help protect women from other health problems, including the following:
- Stroke: A new study in the journal Stroke suggests that high-folate foods might reduce the risk for the type of stroke caused by a leaking blood vessel in the brain.
- Colorectal cancer: Studies show that women whose diets are low in folate have a higher risk for colorectal cancer than those whose diets contain more.
- Heart attack: One role folate plays in the body is regulating homocysteine. Research has linked high levels of this amino acid to an increased risk for coronary heart disease, which can lead to a heart attack.
- Breast cancer: This nutrient may help protect women from breast cancer, particularly if they drink. Alcohol consumption increases breast cancer risk, but research published recently in the British Medical Journal suggests folate may counteract that effect.
Health experts recommend 400 micrograms of folate a day for most women. However, those who are pregnant need 600 micrograms, and breast-feeding women require 500 micrograms. Doctors may recommend folic acid supplements for women who have difficulty getting enough folate.
Good sources of folate include leafy, green vegetables; fruits, especially those of the citrus variety; asparagus; beans; and peas. One cup of raw spinach has about 100 micrograms of folate, as does ½ cup of Great Northern beans. Four asparagus spears contain 85 micrograms.
Many enriched-grain foods, such as cereals, breads, and flours, are fortified with folic acid. In fact, ¾ of a cup of some cereals contain 400 micrograms.
