Why Focus on Folic Acid?
It’s National Folic Acid Week, so it’s a fitting time to give this
essential vitamin the attention it deserves! Folate, the natural form
of folic acid, is a B-vitamin found in many foods, including leafy
green vegetables, beans, and asparagus. Folic acid, the synthetic form
of the vitamin, is added to fortified foods (such as cereals) and is
found in supplements. Both play a key role in healthy cell growth and
also help in the production of red blood cells, which are important
for fending off anemia. In addition to their other roles, folate and
folic acid may improve cardiovascular health by teaming with vitamins
B6 and B12 to lower homocysteine, an amino acid in the blood. An
excess of homocysteine is linked to an increased risk of coronary
heart disease, peripheral vascular disease, and stroke. Individuals
with high homocysteine levels may also develop atherosclerosis, a
buildup of plaque that causes the arteries to narrow and harden.
"Meeting your folate requirements by increasing your intake of
delicious, folate-rich foods will help moderate homocysteine levels,"
says Dr. Arthur Agatston, preventive cardiologist and author of The
South Beach Diet™.
The recommended dietary allowance (RDA) for folate is 400 micrograms
for all adults. Women of childbearing age need to be particularly
vigilant about meeting this requirement and, upon the recommendation
of a physician, may need higher doses, since folate can prevent up to
70 percent of neural tube birth defects (such as spina bifida) and can
also help prevent cleft lip and cleft palate.
Meeting your folate needs may have other benefits as well. Research
suggests that folate may reduce the risk of colon, cervical, and
breast cancers, and it has also been connected to the prevention of
Alzheimer’s disease by protecting the neurons necessary for learning
and memory.
Fortunately, folate is abundant in many foods enjoyed on every Phase
of The South Beach Diet™. In addition, in 1998, the FDA began
requiring folic acid fortification of enriched breads, cereals,
flours, pastas, rice, and other grain products to help ensure that
people meet their requirement of this nutrient. Enjoy whole-grain
versions of these products beginning in Phase 2 of The South Beach
Diet™.
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"It is vain to expect our prayers to be answered if we do not strive
as well as pray"