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B-lieve in B-Vitamins Even with a healthy diet plan, the chances of getting enough folic acid or folate are slim 
Foreign and forlorn, folic acid is missing from the average American diet. Recent studies suggest that vitamin B9, or folate, an important nutrient that is essential for cell growth and reproduction, can even reduce the risk of heart disease and some cancers. “Not only is it [folic acid] critical for DNA replication, but some studies are showing it may be important to help keep homocycsteine low in the blood, and to help protect against heart disease as we age,” says Julie Upton, San Francisco, a registered dietitian. Now some evidence associates low blood levels of folate with a greater risk of cancer. “A deficiency of folate may result in damage to DNA that may lead to cancer,” says Dr. Leslie Van Romer, author, and expert in weight loss, diet and nutrition. “Several studies have associated diets low in folate with increased risk of breast, pancreatic, and colon cancer. Findings from a study of over 121,000 nurses suggested that long-term folic acid supplementation, for 15 years, was associated with a decreased risk of colon cancer in women 55 to 69 years of age.” She adds there is also some limited evidence that links low levels of folate with depression. “The controlled trials found using folic acid in addition to antidepressant medication may have benefits,” she says. “Researchers at the University of York and Hull York Medical School have confirmed a link between depression and low levels of folate in a research study.” How can you add more folic acid or folate to your diet? Dr. Narinder Duggal, medical director of Liberty Bay Internal Medicine, Poulsbo, Washington, says eating a healthy balanced diet with lots of green-leaf vegetables such as spinach and broccoli will help. Other folate-rich foods include sunflower seeds, legumes, citrus fruits and juices, liver, poultry, and pork. “Also, look for fortified whole-grain breads, many of which include folic acid and B-vitamins,” he says. “If you are not eating a healthy diet, you may need a vitamin-B supplement.” Duggal says, however, the healthiest way to get the right amount of folic acid and B-vitamins is to eat the right foods. With a supplement, there is a risk of getting too much folate. “Your doctor can measure out the levels in your system to find out if you are deficient in one area, or getting too much,” Duggal says. “Just like everything else, it must be taken in moderation, following your doctor’s guidelines. Anything taken in large doses or too frequently can be detrimental to one’s health.” |
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