New Year’s Resolutions Should Include Folic Acid

Part of being healthy means getting enough folic acid, but just what is folic acid? "It’s one of the B vitamins which play many important roles in our bodies," says Julie Garden Robinson, extension food and nutrition specialist at NDSU. "Folic acid helps produce red blood cells and plays a role in cell division." Proper levels of folic acid may help prevent some types of cancer, anemia, birth defects and can contribute to a healthier heart.

An adequate intake of folic acid can decrease homocysteine levels. Homocysteine is an amino acid in the blood that is now thought to contribute to atherosclerosis, a condition where arteries become clogged, increasing your chances for heart attacks and strokes. A normal homocysteine blood level is between 5 and 15 micromoles per liter.

It’s especially important that pregnant women consume enough folic acid. Folic acid is needed for cell division and tissue growth which contribute to neural tube development. Without enough folic acid, the infant’s spinal cord may not close properly and the brain and/or spinal cord could be left open. Spina bifida which causes paralysis of the legs, loss of bowel and bladder control and learning disabilities can also occur. Another type of neural tube birth defect is Anencephaly which usually causes a miscarriage, stillbirth or death of the baby shortly after birth.

"There are a lot of good natural food sources that provide folic acid," notes Garden-Robinson. "They include leafy green vegetables such as spinach, beans, peanuts, broccoli, asparagus, peas, lentils, whole grain products and orange juice. Other good sources are multivitamins that have folic acid, fortified cereals, breads and pasta products." Garden-Robinson also urges you to read the labels on the food products to learn more about your choices.

Just how much folic acid you need depends on your age and gender. Adult men should consume 200 micrograms daily while post menopausal-women need 180 micrograms. Women of childbearing age should consume at least 400 micrograms daily.

"In the new year, try to meet the recommendations for folic acid," says Garden-Robinson. "For overall good health, aim for a varied diet low in saturated fat with plenty of fruits, vegetables and whole grains. Follow the recommendations from the Food Guide Pyramid and get at least 30 minutes of physical activity a day."

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, Richard_Mattern@ndsu.nodak.edu