January 16, 2003

Prairie Fare: Can You Name It?

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

• What vitamin can help prevent birth defects if it’s consumed prior to pregnancy and during the first trimester of pregnancy?
• What vitamin is linked with reducing levels of homocysteine, a blood component linked with heart disease?
• What vitamin is linked with potentially reducing our risk for developing Alzheimer’s Disease?

Here’s a hint. Of the many vitamins, one nutrient is the answer to all three questions, and it’s gaining some recognition as a result. Folic acid is the answer, but of course, it’s not the only answer when it comes to good nutrition. In recognition of January, Folic Acid Awareness Month, aim for plenty of folic acid in your diet this month and every month.

Fortified breakfast cereal, bread and pasta are good sources of folic acid. As of 1998, cereal products labeled "enriched" became fortified with folic acid. The scientists who determined the fortification levels were cautious, because too much folic acid can hide a form of anemia. You can’t tell whether a cereal is fortified by tasting it or gazing at a bowl of it at the breakfast table. The Nutrition Facts label on cereal boxes usually lists folic acid content.

The naturally-occurring form of folic acid, folate, is found in foods like liver, cooked beans, leafy greens such as Romaine lettuce and broccoli. In most cases, naturally occurring vitamins are better absorbed than man-made forms. Folic acid is the exception to the rule. The synthetic form of folic acid is better absorbed than the natural form.

If a very nutritious meal of liver, broccoli and beans doesn’t start you salivating, there is another option. Many nutrition experts recommend that women of child-bearing age in particular take out a "nutrition insurance" policy by consuming a daily multivitamin/multi-mineral supplement. Don’t go overboard. Just look for 100 percent of the daily value for vitamins and minerals on the Supplement Facts label.

Prior to and in early pregnancy, consuming the current folic acid recommendation (at least 400 micrograms) can prevent up to 70 percent of neural tube defects such as spina bifida. Consider this: About half of pregnancies are unplanned, and birth defects often occur before a woman knows she is pregnant. National surveys have shown that two-thirds of women in the U.S. don’t consume enough folic acid.

Folic acid is essential for males, too. Adequate folic acid can start you out healthy and, if you’re loyal about it, possibly keep your heart and mind healthier throughout life. Consuming adequate folic acid (and other B vitamins) can lower homocysteine levels. High homocysteine levels in the blood are linked with greater risk for heart disease, dementia and Alzheimer’s Disease. Stay tuned as new research is reported.

Here’s a tasty, and folate-rich, recipe from the Ortega Company.

Chicken and Bean Burritos

1 lb. boneless skinless chicken breast halves, cut into strips
1 cup water
1 (1.5 ounce) envelope Ortega Burrito Seasoning Mix
1 3/4 cups Ortega Fat-Free Refried Beans
8 (10 inch) burrito-size flour tortillas
2 cups shredded iceberg lettuce
1 cup shredded Monterey Jack cheese
1/2 cup sliced green onions

Heat oil in a large skillet over medium-high heat. Add chicken; cook for 4 to 5 minutes or until no longer pink. Stir in water and seasoning mix. Bring to a boil. Reduce heat to low; cook for 3 to 4 minutes or until mixture thickens. Stir in beans; cook for 1 to 2 minutes or until heated through. Spread 1/2 cup mixture on each tortilla. Top with 1/4 cup lettuce, 2 tablespoons cheese and 1 tablespoon green onion; fold into burritos.

Makes 8 burritos. Each burrito contains about 350 calories, 12 grams fat, 38 grams of carbohydrate and over 25 percent of the daily recommendation for folic acid.

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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