Prairie Fare: Don't Miss This Nutrient

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

When my son Thomas was just learning to talk, he loved Dr. Seuss stories, with their rhyming prose and clever illustrations. His favorite book, "Green Eggs and Ham," featured a fuzzy character who wouldn't eat green eggs and ham "here, there or anywhere." His ever-persistent side-kick Sam continually prodded him to try the food. Sam took the title character on unrequested trips in a car, boat, and train, all with the dreaded dish. When the character finally took a bite, he discovered he liked it. 

While we all have food likes and dislikes, sound nutrition is not kid stuff. There's one nutrient of critical importance right now, especially for all women of childbearing age. Folic acid has been shown to help prevent birth defects of the brain and spinal cord, also known as neural tube defects. Folic acid is a B vitamin that helps in the production of our genetic material, DNA and RNA, which are vital to cell division and growth. Folic acid also works with vitamin B-12 to help form hemoglobin, which helps carry oxygen in the body. 

The neural tube develops during the earliest stages of pregnancy, often before a woman realizes she is pregnant. About 95 percent of women who give birth to babies with neural tube defects have no family history of birth defects. Babies born with spina bifida have mild to severe impairments ranging from learning disabilities to paralysis, and the annual total medical bill for people in the United States with spina bifida tops $200 million. 

Adequate folic acid also may help reduce the risk of Down Syndrome and other birth defects like cleft lip and palate. Since half of pregnancies in the U.S. are unplanned, prevention through sound nutrition and medical care is key. Some recent research links birth defects with certain prescription medications that interfere with the body's use of folic acid, so that's an issue to discuss with a doctor or pharmacist. 

While folic acid educational campaigns currently target women of childbearing age, folic acid is important for everyone regardless of age or gender. Folic acid may even promote heart health. Some research studies suggest folic acid may reduce the level of homocysteine (a type of amino acid or protein building block) in the bloodstream. Just like high blood-cholesterol levels, high blood-homocysteine levels are linked with increased risk for heart disease and stroke. Some of the latest studies suggest a link between low blood folate levels and Alzheimer's Disease, but the researchers have cautioned that more study is needed.

The current recommendation for folic acid is 400 micrograms daily for all women of childbearing age, 180 micrograms for post-menopausal women, 200 micrograms for men, 150 micrograms for children ages one to three, and 200 micrograms for children ages four to eight. Folic acid is the synthetic form of folate or folacin, which is found in food. Many nutrition experts recommend that all women of childbearing age take a vitamin supplement with at least 400 micrograms of folic acid for added nutrition insurance.

Some of the best food sources of folate are cooked dry edible beans (144 micrograms per half cup), liver (220 micrograms for 3.5 ounces), leafy greens like broccoli (40 micrograms per half cup), and fresh-squeezed orange juice (56 micrograms per three-fourths cup). As of 1998, grain-based foods labeled "enriched" had to be fortified with folic acid. Many breakfast cereals contain folic acid, too. Read food labels to learn more about your choices.

While a toxic level of folic acid is not known, nutrition experts recommend keeping consumption under 1000 micrograms daily. A high intake can mask the signs of a vitamin B-12 deficiency, which is especially common in the elderly and may lead to a type of anemia and weakness in the legs, nerve damage and other symptoms. 

In recognition of January, "National Folic Acid Awareness Month," aim for adequate folic acid in your diet, whether through food or through a vitamin supplement that contains at least 400 micrograms. Do you have a daughter, sister, mother, aunt, female cousin or friend of childbearing age? Remind them to meet the folic acid recommendation for their health and for the health of their potential offspring. For more information about folic acid and its role in health, visit the March of Dimes website, http://www.modimes.org or the Centers for Disease Control and Prevention (CDC) website, http://www.cdc.gov

Here's a tasty, award-winning recipe from the "Bean Appetit" contest sponsored by the Northarvest Bean Growers Association. If cooked dry beans are like "green eggs and ham" to you, give them another try. Cooked dry beans are an excellent, inexpensive source of protein, fiber, iron and folate.

Smoked Navy Bean and Corn Chowder

Ingredients:
2/3 cup finely chopped onion
2/3 cup finely chopped red bell pepper
1 tablespoon butter
2 15-oz cans Navy beans, rinsed and drained
5 cups chicken broth
2 cups fresh or frozen whole kernel corn
2/3 cup whipping cream or half and half
2 teaspoons dried thyme leaves
Liquid smoke, salt, cayenne pepper to taste (optional)

Procedure:
Saute onion and bell pepper in butter in large saucepan until tender, 3 to 4 minutes. Process half the beans in enough chicken broth in food processor to make smooth puree. Add puree, remaining beans and broth, and corn to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 15 minutes. Stir in cream or half and half and thyme; simmer 5 minutes. Season as desired. Makes eight one-cup servings. Each serving contains about 250 calories, 8 grams of fat, at least 5 grams of fiber and 70 micrograms of folate.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu