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Folic-acid
The Promise
Prevents birth defects. May lower the risk of cancer. The Controversy ~ What Controversy?
There's no controversy when it comes to folic-acid's power to protect against severe birth defects.
The evidence is rock solid.
If a woman falls short on folic acid late in early pregnancy, her baby's spinal cord and brain may not develop normally, causing spina bifida or anencephaly.
Oakley successfully spearheaded efforts to add folic acid (synthetic folate) to "enriched" breads, cereals, and other foods.
But 67% of premenopausal women still aren't getting the recommended amount.
The incidence of spina bifida has fallen about 30%, which is good, but not good enough.
Getting enough though, could also lower your cancer risk.
In a Nurses' Health Study, women who took extra folic acid in the form of a multivitamin for 15 years cut their risk of colon cancer by a whopping 75%.
Other studies have shown more modest benefits, but still a powerful dose of prevention.
What's more, folic acid or folate may also protect against breast cancer for women who drink alcohol:
Having a drink a day, ups your chance of developing the cancer by about 10%, studies have shown, but getting enough folic acid appears to erase that extra risk.
So, Who Needs It?
All women of reproductive age; women who have a drink a day or more; anyone who wants to lower their risk of colon cancer.
And How Much?
The RDA for folate are as follows;
0-6 months: 65 micrograms 6-12 months: 80 micrograms 1-3 years: 150 micrograms 4-8 years: 200 micrograms Males 9-13 years: 300 micrograms Males 14 years and older: 400 micrograms
Females 9-13 years: 300 micrograms
Females 14 years and older: 400 micrograms
Pregnant females of any age: 600 micrograms
Lactating females of any age: 500 micrograms
How Do We Get It?
Start each morning with a cereal that contains 400 mcg of folic-acid per serving, or pop a multi-vitamin that contains the recommended amount.
Excellent natural super food sources of folate include romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf's liver, parsley, collard greens, broccoli, cauliflower, beets and lentils.
Very good natural super food sources include squash, black beans, pinto beans, garbanzo beans, papaya and string beans.
(If you're pregnant, take a prenatal vitamin with at least 600 mcg.)
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