Folate

cooking
Written By Judy Doherty, MPS, PCII

Focus on Folic AcidFolic acid and folate are different terms for the same B vitamin.? Folate is the name of the vitamin as it is found naturally in foods.? Folic acid is the synthetic form found in vitamin supplements and added to fortified foods.In 1998, the Food and Drug Administration required that folic acid join the ranks of thiamin, riboflavin, and niacin as the B vitamins that are added to fortified refined grain products.? This was in response to the U. S. Public Health Service?s recommendation that all women of childbearing age, whether planning to become pregnant or not, consume 400 micrograms (mcg) of folic acid daily to reduce the risk of neural tube defects in infants.Recent research suggests that folic acid may play a role in the prevention of heart disease.? Folic acid appears to work with vitamins B6 and B12 to remove homocysteine, an amino acid, from the body. Studies indicate than an accumulation of homocysteine may contribute to plaque buildup in the arteries.Other research suggests that individuals with a high intake of folic acid may be less likely to get some forms of cancer.? The strongest evidence is linked to colon cancer.Synthetic folic acid is about twice as absorbable as the folate occurring naturally in foods (Source: Institute of Medicine, Dietary Reference Intakes). However, relying solely on supplements or fortified foods for folate means missing out on fiber and all the other valuable nutrients, such as iron, thiamin, niacin, riboflavin and vitamin C, which occur naturally in folate-rich foods.? Plant foods are the very best sources of folate since little is found in animal products, except liver. Legumes, green leafy vegetables and citrus fruits are great natural sources of folate. Many of the fruits and vegetables mentioned below are now coming into season.Excellent sources of folate:Lentils cooked 1 cup 358 mcgBlack eyed peas 1 cup 358 mcgRoasted soy nuts 1 cup 351 mcgPinto beans cooked 1 cup 294 mcgChickpeas 1 cup 294 mcgKidney beans 1 cup 229 mcgGreen soybeans cooked 1 cup 200 mcgPinto beans canned 1 cup 145 mcgSpinach cooked 1/2 cup 131 mcgAsparagus 6 spears 131 mcgSplit peas, kidney beans 1 cup 129 mcgAvocado 1 cup 113 mcgOrange juice from concentrate 8 ounces 109 mcgSoybeans cooked 1 cup 92 mcgCollards cooked? 1/2 cup 88 mcgPeanuts 1/4 cup 87 mcgWheat germ 1/4 cup 80 mcgGood sources of folate:Romaine 1 cup 75 mcgFresh orange juice 1 cup 75 mcgCauliflower 1 cup 64 mcgBroccoli? 1 cup 62 mcgArtichoke 1 60 mcgCanned pineapple juice 1 cup 57 mcgBlackberries 51 mcgNavel orange 1 47 mcgBrussels Sprouts cooked 1/2 cup 46 mcgWheat bran 1 cup 45 mcgTofu firm 1/2 cup 41 mcgCabbage shredded 1 cup 40 mcgFortified breakfast cereals including Whole Grain Total?, Total Corn Flakes?, Total Raisin Bran?, Just Right with Crunchy Nuggets?, Product 19?, Multi-Grain Cheerios Plus?, and Smart Start?, contain 100% of the daily recommended amount (400 mcg) of folic acid while fortified grains contain 140 mcg of folic acid per 100 grams of grain product.Source: USDA database, USA Dry Pea-Lentil Council, Manufacturer's data, Nutritionist V database, ESHA Food Processor Database.Folate Facts

  • According to the FDA, 35% of Americans do not get enough folic acid in their diets.
  • Folic acid can reduce the incidence of NTD by more than 50%.
  • Labels may be confusing 400 mcg of folic acid is the same as .4 mg of folic acid.
  • Taking more than 1 mg of folic acid daily is not recommended.

For more information, visit the web site of the Centers for Disease Control and Prevention at www.cdc.gov. Search on folic acid.Think CombinationsFor the easiest way to 400 mcg of folate per day, combine the foods rich in this nutrient. Here are a few easy ideas:Enriched pasta with 1/2 cup black eyed peas and 1/2 cup cooked spinach per person added to the pasta sauce (378 mcg folate)Salad made with enriched pasta, 1/4 cup each: cantaloupe, blackberries, kiwi and an orange and sweet nonfat dressing? (153 mcg folate)Spinach salad (2 cups) tossed with 1/2 cup lentils, your favorite veggies and dressing? (295 mcg folate)Peanut butter sandwich with 1/2 cup each sliced strawberries and kiwi on enriched bread (119 mcg)Smoothie made with 1 cup orange juice from concentrate, 1/2 cup strawberries and 2 Tbsp wheat germ? (161 mcg)Fortified cereal topped with bananas and strawberries (125-425 mcg folate)Chili made with 1 cup beans per serving (294 mcg folate)Split pea soup topped with 1/2 cup each steamed broccoli and cauliflower (134 mcg folate)Veggie snack platter made with chickpea hummus and 1/2 cup each broccoli and cauliflower (210 mcg folate)Keep the Folate in FoodAs much as fifty percent of folate may be destroyed during food processing, preparation, and storage. Canned pinto beans, for example, contain one half the folate of boiled pinto beans. For the best retention of folate, follow these guidelines:

  • Do not cut vegetables into small pieces before cooking.
  • Steam, boil, or simmer foods using a minimal amount of water.
  • Do not overcook foods.
  • Serve fruits and vegetables raw whenever possible.
  • Store folate-containing foods in a cool place.

(Source: USA Dry Pea and Lentil Council)By Beth Fontenot, MS, RD. 

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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