Certain foods are enriched with nutrients that may be lacking in the average diet. When specific nutrients are lacking from the average diet, it can be a public health issue. Fortifying widely consumed foods, such as grains, is one way to boost the intake of most people and help prevent the negative ramifications of a deficiency. Learning more about the importance of folic acid, and why the Food and Drug Administration, or FDA, fortifies certain grain products, may help you make the best dietary choices for your health.
History
The ability for manufacturers to add folic acid to nutritional supplements and vitamins was made possible during the 1970s. At the same time, it was suggested that folic acid may fortify foods so that certain populations, such as pregnant women, had plenty of access to sufficient amounts of this important vitamin. Folic acid enrichment was included in the 1990 Nutrition Labeling and Education Act, but it was not until January of 1998 that folic acid was required to be included in fortified grain foods, including bread, flour, pasta and rice.
Folic Acid
Folic acid is a water-soluble B vitamin that is present naturally in some foods and added to others. Folic acid helps your body grow and maintain new cells, and make healthy DNA and RNA. The vitamin also helps support the health of your red blood cells. This vitamin is particularly important during times of rapid growth, such as during infancy and pregnancy, the National Institutes of Health reports. Sufficient amounts of folic acid during pregnancy may also help the neural tube close properly, which prevents certain birth defects such as anencephaly and spina bifida. You need 400 mcg of folic acid per day.
Whole Grains
Whole grain foods are a healthy source of fiber, but they are not fortified with folic acid like their white counterparts are. A whole wheat tortilla contains 24 mcg of folic acid compared to the 98 mcg present in an enriched tortilla. Enriched white pasta contains 92 mcg of folic acid per 1/2-cup serving, but the same amount of whole wheat pasta contains just 23 mcg. The only exception to the rule is that certain whole grain breakfast cereals are fortified with folic acid.
Tips
It may be hard to choose between eating fiber-rich whole grains or opting for white versions that supply healthy doses of folic acid. You should aim to include at least six servings of grain products in your daily diet. Make half of these servings whole and you will likely get plenty of fiber and folic acid. Make a sandwich with one slice of enriched bread and one slice of whole wheat bread. Prepare pasta recipes or rice dishes with half brown rice and half white rice. Varying the grain foods you eat is one of the best ways to get all of the nutrients they have to offer.
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