Folic acid, also known as folate or folacin, is an essential B vitamin, important for the synthesis of DNA, which controls cell function and heredity as well as tissue growth. It also acts with vitamin B12 to produce blood cells.
Several research studies have confirmed the importance of folic acid in reducing the risk of neural tube defects. The brain and spinal cord develop from the neural tube and defects during early pregnancy can result in central nervous system disorders. Folic acid supplements taken one month before conception and continued throughout pregnancy, especially the first trimester, can help prevent neural tube defects. Women of childbearing age, especially when planning a pregnancy, should consume 0.4 milligrams (400 micrograms) of folate daily.
Homocysteine, a substance that enhances blood clot formation and thinning of the arterial walls, accumulates in our body when there is a lack of folic acid necessary to break down this compound. This increases the risk of heart disease, reversed by the consumption of fortified foods and folate supplements that raise blood folate and reduce blood homocysteine levels.
Folate may also play a role in preventing certain cancers--pancreatic cancer for men who smoke and breast cancer for women who drink alcohol.
What to Look for
At the grocery store, head to the fresh produce section. The vitamin's name suggests the word foliage, especially leafy green vegetables and legumes (think lentils, pinto beans, sunflower seeds). Rich dietary sources include nuts and seeds, oranges and grapefruit, peas, broccoli and tomato juice. Obtaining folic acid throughout meals is not a difficult task; consider a glass of tomato or orange juice, leafy vegetables and bean salad during a meal and some fruit as a "pick-me up" snack at mid-morning or after a work-out.
The Food and Drug Administration has mandated that grain products be fortified to deliver folate to the U.S. population as studies show that half of pregnancies are unplanned, increasing the risk of neural tube defects. Fortified products such as breakfast cereals, breads and orange juice contribute folate to the diet.
Women planning a pregnancy should consult with their physician regarding a folate supplement to complement folic acid foods, as they typically fall short of this vitamin in their daily meals.
Common Pitfalls
Consumers tend to skip the produce section at the store and head straight to the meats, milk and milk products. Unfortunately, these are poor sources of folate.
Heat destroys 50 percent to 90 percent of the folate in foods. It is important to consume raw foods and lightly cooked vegetables to retain their nutrient value when cooked minimally in water, steaming, stir-frying or microwaving.
Toxicity can occur when taking supplemental folate, which masks a simultaneous vitamin B12 deficiency, including diminished energy, fatigue and anemia.
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