Best food groups: Enriched cereal grains, vegetables
Also consider: Enriched grains, cereals
What is folate and why is it so important? You may have seen the terms folate and folic acid used interchangeably for the same nutrient. Folate is the water-soluble B-complex nutrient as it naturally occurs in food; folic acid is the synthetically made equivalent of folate. The relationship between folate deficiency and neural tube defects was hypothesized as early as 1965; and in 1998, it became mandatory to add folic acid to cereal grains to address this public health threat.
Did you know? Although the fortification of food has greatly reduced the numbers of spina bifida cases, there is increasing evidence that deficiencies in folate and vitamin B12 still exist and are tied to increasing rates of dementia and congenital heart defects. Research has also indicted that low folate intake has resulted in poorer school performance for adolescents.
How much is enough?
The DV for folate is 400 mcg, based on a 2,000-calorie diet.
Folate intake from food is generally not a concern, but when taking the better-absorbed folic acid, it can be a problem . A tolerable UL has been set for 1,000 mcg of folic acid.
Supplements: It is advised not to exceed 1,000 mcg of supplemental folic acid per day, as it may mask a B12 deficiency, which happens more in the elderly than in younger people. Most multivitamins contain adequate folic acid of 400 mcg and most contain adequate vitamin B12 as well.
1. Chicken Liver
For the full health benefits of chicken liver, see page 287. In a meta-analysis of fourteen studies, higher intake of folate-rich foods and higher blood levels of folate were associated with lower risk of coronary heart disease. Although chicken liver is the richest source of folate, this isn't the type of food the study was referring to, because the cardiovascular benefits of folate can be offset by the high cholesterol found in chicken liver. Advice? Limit to a 3-ounce serving once per week!
2. Lentils
For the full scoop of the health benefits of lentils, see page 289. Many studies have shown that the more folate in the diet the lower the risk of plugged-up arteries.
3. Cowpeas
For more on the healthy properties of cowpeas, see page 287. A Penn State study revealed that only 7.9 percent of Americans are consuming legumes on any given day. Those who added ½ cup of legumes such as cowpeas per day made a significant contribution to not only their folate intake but also to their fiber, iron, magnesium, protein, and zinc stores, while lowering their intake of saturated fat and total fat.
4. Pinto Beans
Besides being a great source of folate, pinto beans are an excellent source of fiber, iron, manganese, molybdenum, phosphorus, protein, and thiamine.
The most recent National Health and Nutrition Examination Survey found that, to no real surprise, we consume calorie-dense yet nutrient-poor foods in abundance. This is bad enough, but what was also discovered is that we choose to eat these foods in lieu of healthier foods. Translated: We eat more junk while sacrificing important nutrients, such as folate. The good news is that many companies are meeting people where they live by adding bean powders to familiar foods such as pasta to boost folate and other key nutrients naturally.
5. Chickpeas
For more detail on the healthy properties of chickpeas, see page 287. Including folate-rich foods such as chickpeas may benefit mental illness and metabolic syndrome.
6. Spinach
For the lowdown on this powerhouse veggie, see page 291. A study of pregnant Japanese women in their first trimester found that those who included spinach in their diet had the highest level of folate, which is important for fighting birth defects.
Did you know?
A cup of cooked asparagus supplies 253 mcg of folate, fairly close to spinach, the reigning king of folate in the green vegetable category. Asparagus is also an excellent source of iron, thiamine, and vitamin K, and a good source of fiber; niacin; phosphorus; riboflavin; vitamins A, B6, C, and E; and zinc.
7. Black Beans
For more info on black beans, see page 286. Researchers at the University of Florida found that inadequate folate intake was associated with an increased risk for hyperhomocysteinemia (high levels of the inflammatory marker homocysteine), which can lead to hardening of the arteries; damage to DNA that may increase the risk of cancer; and increased risk for cognitive decline, such as senile dementia and Alzheimer's disease. They recommended increasing folate intake in the elderly, beyond an appropriate multivitamin, by including naturally occurring folate-rich foods, such as black beans.
Source: USDA National Nutrient Database for Standard Reference, Release 24