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The Folic Acid Test
January 7 through 13 is National Folic Acid Awareness Week — a good time to learn about the importance of folic acid in our diets. Take a few minutes to boost your knowledge by taking this quick quiz!
True or False?
Folic acid is a mineral.
Some breakfast cereals provide 100 percent of your daily supply (400 micrograms) of folic acid.
Orange juice contains folate (the form of folic acid found in some foods).
Our bodies store folic acid, so if we don’t consume enough one day, we can make up for it the next day.
A deficiency in folic acid is linked to more than one birth defect.
Only women who are planning to have a baby should take folic acid.
About 25 percent of spina bifida and anencephaly cases could be prevented if mothers consume recommended levels of folic acid before and during pregnancy.
Answers
False. Folic acid is a B vitamin that is used by our bodies to make new cells. For instance, our hair, skin and nails form new cells every day. So, our intake of folic acid is important to overall health. But, it’s especially critical for mothers-to-be, since new cells are forming in a growing fetus every day — even before most women know they’re pregnant.
True. Some breakfast cereals are fortified with folic acid. For a list of cereals that contain 100 percent of your daily value for folic acid, visit www.cdc.gov/ncbddd/folicacid/cereals.htm. Of course, fortified cereal is only one source of folic acid. Other sources include daily multivitamins, folic acid pills, and foods with naturally occurring folate (the form of folic acid found in some foods).
True. One cup of orange juice contains 110 micrograms of folate. Other dietary sources of folate include foods such as lentils (179 micrograms per ½ cup boiled), spinach (130 micrograms per ½ cup boiled), navy beans (125 micrograms per ½ cup boiled), avocado (80 micrograms per half), and fortified pasta and rice (45 to 50 micrograms per ½ cup cooked).
False. Our bodies can’t store water-soluble vitamins like folic acid, so we need to consume 400 micrograms each day. With our hectic lifestyles, it’s often difficult to maintain a consistent level of folic acid in our bodies by relying on food sources alone. So, taking a daily multivitamin or a folic acid supplement are helpful options. Check out Centrum on sale this week at ShopRite. It has 100 percent of the recommended dietary allowance (RDA) for folic acid.
True. Two of the most common birth defects linked to folic acid deficiency are neural tube defects: spina bifida and anencephaly. Spina bifida occurs when the spine and backbone do not close all the way. Children with spina bifida usually live full lives, but they require ongoing medical care and multiple surgeries. Anencephaly is when the brain and skull bones do not form properly. Babies with this defect die before or shortly after they are born.
False. All women of childbearing age should take folic acid. According to the Centers for Disease Control and Prevention, “All women between 15 and 45 years of age should consume 0.4 milligrams (400 micrograms) of folic acid per day because half of U.S. pregnancies are unplanned and because these birth defects occur very early in pregnancy (3 to 4 weeks after conception), before most women know they are pregnant.”
False. Actually, 50 to 70 percent of these birth defects could be prevented if women consume recommended levels of folic acid before and during pregnancy.
1/2 cup crushed wheat flakes cereal (preferably Total, providing 100% recommended daily amount of Folic Acid in 1 serving)
1/2 tsp. dried tarragon, crushed
1 tbsp. lemon juice
1 large egg white, lightly beaten
1 tbsp. Spectrum Natural Olive Oil
4 ShopRite enriched hamburger buns
Spinach leaves
Tomato slices
1. In large bowl, combine turkey breast, spinach, fortified cereal, tarragon, lemon juice, egg white and salt and pepper to taste. Shape mixture into 4 patties.
2. Heat oil in large nonstick skillet over medium heat. Add patties and cook 5 minutes on each side until golden and done (165°F).
3. Serve burgers on rolls with lettuce and tomato.
Serves 4
Per serving: 318 calories, 35g carbohydrate, 33g protein, 6g fiber, 6g fat, 1g saturated fat, 0g trans fat, 75mg cholesterol, 235mg sodium, 11mcg folate, 189mcg total folate
Spinach, Lentil and Rice Casserole
Prep time: 45 minutes
Cook time: 30 minutes
1 1/4 cups dried lentils
1 medium onion, finely chopped
1 medium red bell pepper, diced
1 clove garlic, minced
1 tbsp. dry white wine
2 egg whites
1/3 cup Organic Valley Fat Free Milk
1/8 tsp. dried basil
1 (10-oz.) bag ShopRite fresh spinach leaves, cooked, drained and squeezed dry
3 cups cooked Arrowhead Mills Whole Grain Brown Basmati Rice
Preheat oven to 350°F. In large saucepan, combine lentils and 3 1/2 cups cold water. Bring to boiling; reduce heat. Cover and simmer 20 minutes or until almost tender. Drain and set aside.
2. Meanwhile, in medium saucepan, cook onion, red bell pepper and garlic in white wine over medium heat, about 5 minutes or until tender; set aside.
3. Combine egg whites, milk, basil and black pepper to taste in mixing bowl; stir well.
5. Add lentils, spinach, rice and cooked vegetables to egg white mixture. Mix well.
5. Coat 1-quart casserole dish with nonstick cooking spray. Spoon rice mixture into casserole. Bake, covered, 30 to 35 minutes or until heated through.
