Folate Facts

Folic acid, sometimes simply called folate, is essential for health. It is required by the body to produce adequate numbers of red blood cells, white blood cells and digestive tract cells. Yet despite its importance, most of us don't eat nearly enough of this vital nutrient. Based on some scientific studies, many health organizations have recommended increasing our dietary intake of folate. You can get more folate in your diet by choosing folate-rich foods like dark green leafy vegetables, fruits, fortified breakfast cereals, legumes and enriched grain products. Studies have shown that there may possibly be health benefits with a diet rich in folate. It may reduce the risk of a child being born with a neural tube defect, such as spina bifida when taken during pregnancy, and people who get adequate folate might have a lower risk of heart disease or colon cancer. But because it's still too early to tell for sure, scientists are now actively researching these potential health effects.

Pasta Now Rich In Folate

Pasta, one of America's favorite and most commonly eaten foods, is now rich in folate. This change is due to recent U.S. Food and Drug Administration regulations, which call for adding appropriate amounts of folic acid to enriched grain products, like pasta, rice, breads, and ceereals. One cup of cooked pasta now contains at least 100 micrograms of folate or 25% of the recommended daily value for folate. Pasta is a good food choice for adding folic acid to the diet. Combine pasta with other folate-rich foods- certain legumes, nuts, fruits, and vegetables - and you are well on your way to meeting your daily dietary needs.

Rich Food Sources of Folate

Food Group		Serving Size		Micrograms		% Daily Value
Grain Products
Macaroni or Spaghetti		1 Cup (cooked)		100		25
Ready to eat cereal		˝ - 1 ˝ Cup		100-400		25-100
Legumes
Lentils		˝ Cup		180		45
Chickpeas		˝ Cup		140		35
Black Beans		˝ Cup		130		33
Nuts & Seeds
Sunflower		˝ Cup		135		34
Peanuts		˝ Cup		80		20
Fruits & Vegetables
Asparagus, Cooked		˝ Cup		130		33
Avocado, Medium		1		125		31
Orange Juice, From Concentrate		1 Cup		110		28
Spinach, Cooked		˝ Cup		100		25

Winning Pasta Bowl Combinations are located at various stations in the Café

American Dietetic Association