Great food choices

While some prefer fried rice, curry chicken, and stew peas; others may like ground provision, fried fish with gravy, steamed breadfruit, fried plantains, roti, hops bread, crackers and cheese, most fruits, and a few veggies.

More so, some individuals may opt to include bananas, oranges, orange juice, grapefruit, asparagus, dark green leafy vegetables (callaloo bush, spinach, pak choy, kale, collards), broccoli, milk, cheese, yogurt, enriched grain products (pastas, rice, breads and cereals), peas and beans; as these foods are rich sources of folic acid.

From this you can conclude that food choices vary due to availability and accessibility, nutrient content, health benefits and cooking skills. Therefore, having knowledge of the nutrient content can probably aid people in making better food choices and planning balanced meals. Today’s article will focus on the B vitamin – folic acid.

Role of folic acid Folic acid belongs to the B group vitamins and is essential in maintaining health. The main functions of folic acid are: (a) needed for the conversion of homocysteine to methionine; (b) donor of a methyl group and a coenzyme in deoxyribonucleic acid (DNA) synthesis, and participates in gene expression and regulation; (c) essential for the formation of red and white blood cells in the bone marrow and for maturation; and (d) a single carbon carrier in the formation of heme.

Similar to other nutrients, folic acid and vitamin B12 work together in conversion of homocysteine to methionine.

Effects of deficiency A lack of or inadequate dietary intakes over a period of time of either folic acid or vitamin B12 may more than likely contribute to elevated levels of serum homocysteine.

Studies show that high homocysteine levels and low levels of vitamins B6, B12, and folate are associated with heart disease.

Fanapour et al documented that increased homocysteine levels due to the lack of the enzyme (methylenetetrahydrofolate reductase) and vitamins B6 and folate negatively impacts health. Adverse effects associated with high homocysteine levels are critical and may probably contribute to morbidity and mortality; for example, it increases one’s potential risk for myocardial infarction, cardiovascular disease, peripheral vascular disease, coronary heart disease, atherosclerosis, and cerebrovascular disease.

Other consequences that can result due to a deficiency of folic acid in the diet include megaloblastic cells and anaemia, diarrhoea, weakness, irritability, paranoid behaviour, red sore tongue, and during pregnancy neural tube defects (serious birth defects of the spinal cord – spina bifida, and the brain – anencephaly), low birth weight, and preterm delivery. In taking a look at pregnancy, according to the Centers for Disease Control and Prevention, “folic acid is an essential part of preconception health. When women consume the recommended amount of folic acid prior to and during pregnancy it can aid in preventing major birth defects of baby’s brain (anencephaly) and spine (spina bifida). Such serious birth defects, example anencephaly, parts of baby’s brain and skull do not form correctly.

The babies born with anencephaly cannot survive. Also, in the case of spina bifida, the baby’s spine does not develop correctly, and can more than likely result in some severe physical disabilities.” Nutrition message: eating a balanced diet and including good sources or folic acid with your meal plan may aid in maintaining nutritional status throughout the life cycle.

For example in pregnancy folic acid can aid in preventing birth defects of your baby’s spinal cord and brain. In addition, you should follow the advice of your medical doctor and comply with prescribed medications and diet.

Tips for daily meal plan In meal planning you can choose foods from the Caribbean Food Groups.

When grocery shopping take a few minutes to read the food label.

Add fruits, veggies, enriched grains and grain products, and legumes to your daily meal plan.

Select fresh fruits and vegetables; do not purchase those that are spoiled, wilted, etc.

Examples of how to add good sources of folic acid to the menu: Breakfast: 1 medium size orange or banana, 1 small bowl hot or cold cereal with milk, 1 slice whole wheat toast, or small serving bake/ sada roti, 1 pot spoon pumpkin talkari with chicken or veggie strips, beverage (optional) Lunch: 2 small pieces baked chicken with gravy, 2 pot spoons vegetable rice, 1 pot spoon stew peas, 2 pot spoons callaloo, 1 small bowl tossed salad, 1 glass orange juice Supper: 1 grilled cheese sandwich, 1 small bowl lettuce and cucumber salad, 1 cup yogurt with sliced banana or 1 cup banana milkshake.

Claudette Mitchell, PhD, RD is an Assistant Professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health