Date with Folate

This is for the ladies...

Earlier today during my lunch break, I ran into an article regarding folate (or folic acid) in the August 2008 issue of the Journal of American Dietetic Association. Now before you stop reading because you don't think this entry has anything to do with you, spare me a moment! Part of my job as a WIC Nutritionist is to make sure that all women are getting enough of it, and why not share the wealth of knowledge, right?

Based on a cross-sectional study of folate intake among low-income, non pregnant women of childbearing age in California, 63% did not meet the recommendation. I repeat, sixty-three percent! That's more than half, and I bet you that the majority of them probably don't even know it! And according to researchers, low-income women take less supplemental folic acid than women with higher incomes. And I'm not saying you have to go out there and buy yourself a bottle of folate supplements, moreover, let you know that there is an alternative. (P.S. It involves eating more.)

First thing's first, what is folic acid? According to the General Mills Folic Acid handout that I distribute to my clients, it is needed to create new cells and helps keep blood healthy. If you're pregnant, the folic acid in your body is used to make the baby's blood as he or she grows. If you're not pregnant but of child-bearing age, well, you still need it because it plays a crucial role with the reduction in neural tube defects. In other words, more folic acid = healthier baby. And who wouldn't want a healthier baby?

What can you do to get enough? The folic acid recommendation is 400 micro grams, which many seem like a lot but think of it this way: if you eat at least one of the following foods every day? You're fine. (Note: If you are pregnant and taking prenatal vitamins, check to see how much folic acid it provides.)

Important Sources of Folic Acid:

• Fortified Cereals
• Wheat Germ
• Black Beans
• Chickpeas
• Kidney Beans
• Lentils
• Lima Beans
• Peanuts
• Pinto Beans
• White Common Beans
• Avocados
• Asparagus
• Beets
• Broccoli
• Brussels Sprouts
• Corn
• Parsnips
• Peas
• Romaine Lettuce
• Spinach
• Tomato Juice
• Turnip Greens, Raw
• Cantaloupe
• Oranges
• Orange Juice
• Liver

So, what's it gonna be?

Image by smartwomensupplements.com

- or -

Image by health.com

You decide.

In other news, I got into grad school. I will be working towards a Master's degree in Public Health. Why public health, why now, you ask? Well, let's just say that interning in the nutrition department of a third world country and working for WIC pointed that direction. Let's just say, that in more ways than one, I want to be just like Hannah Waight when I "grow up."

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