Many women know that getting enoughfolate—called folic acid in its syntheticform—is important during pregnancyto prevent birth defects. But newresearch shows that this B vitamin mayhelp protect women from other healthproblems, including the following:
- Stroke: A new study in the journalStroke suggests that high-folatefoods might reduce the risk for thetype of stroke caused by a leakingblood vessel in the brain.
- Colorectal cancer: Studies showthat women whose diets are lowin folate have a higher risk forcolorectal cancer than those whosediets contain more.
- Heart attack: One role folate playsin the body is regulating homocysteine.Research has linked high levelsof this amino acid to an increasedrisk for coronary heart disease,which can lead to a heart attack.
- Breast cancer: This nutrientmay help protect women frombreast cancer, particularly if they drink. Alcohol consumptionincreases breast cancer risk, butresearch published recently in theBritish Medical Journal suggestsfolate may counteract that effect.
Health experts recommend 400micrograms of folate a day for mostwomen. However, those who arepregnant need 600 micrograms, andbreast-feeding women require 500micrograms. Doctors may recommendfolic acid supplements for women whohave difficulty getting enough folate.
Good sources of folate includeleafy, green vegetables; fruits,especially those of the citrus variety;asparagus; beans; and peas. Onecup of raw spinach has about 100micrograms of folate, as does ½ cupof Great Northern beans. Four asparagusspears 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 contain400 micrograms.