Good News About Folic Acid
by California Strawberry Commission

There's no doubt about it. Research has proven conclusively that what you eat can have a profound effect on your health. More importantly, if you are pregnant, it can affect your baby's health too. So eating right, especially if you're a woman of child-bearing age, is of critical importance.

Not planning to be pregnant? Consider this: Nearly half of all pregnancies are unplanned. And some birth defects involving nerve and brain disorders can occur before a woman is even aware she's expecting. So eating right, especially if you're a woman of child-bearing age, is of critical importance. Have 5 a Day One easy slogan to remember is simply, "5 a Day." This is a reminder to eat five servings of a variety of fruits and vegetables daily. Leading heath-association research links increased consumption of fruits and vegetables to reduced risk of heart disease and various cancers. But now there's another good reason to eat certain fruits and vegetables frequently — those that contain folic acid, such as strawberries and leafy greens. Folic acid is now in the nutrition spotlight because recent research shows it provides some dramatic health benefits.

What Is So Special About Folic Acid?

This vital nutrient can help prevent devastating birth defects involving brain and nerve disorders, such as spina bifida and anencephaly, that can cause death or permanent paralysis to the baby. Almost 2,500 infants are born annually with spina bifida, a birth defect in which the spinal cord is exposed.

Studies have shown that when women consume the recommended amounts of folic acid in their diet before and during pregnancy, the number of infants born with these defects can be cut by at least half. Since this birth defect occurs in the first month of pregnancy, the U.S. Public Health Service recommends that women of child-bearing age consume 400 micrograms of folic acid daily before becoming pregnant.

Folic acid may have other significant health attributes: preliminary research seems to indicate a potential for decreasing the risk of some types of cancer. It is also being studied for possible benefits in reducing the risk of death from heart disease.

What is folic acid? Folic acid is a water-soluble B vitamin, involved in cell division. In foods, this vitamin is called "folate".

Fabulous For Folic Acid

Fortunately, many foods especially fruits and vegetables, are good sources of folic acid. Choose from:

• Vegetables: dark green leafy vegetables (such as spinach and collard greens), cabbage, broccoli, cauliflower, peas, beets, green beans, root vegetables, asparagus, corn, brussel sprouts
• Fruits: strawberries, oranges, other citrus fruits and citrus fruit juices, tomatoes, cantaloupe, honeydew melon, raspberries, avocados, bananas, watermelon
• Nuts/Legumes: dried beans and peas, nuts, seeds, lentils
• Grains: folic-acid enriched cereals, wheat germ, whole grains
• Meats: liver, organ meats
• Dairy: low-fat milk, yogurt, cheese

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