You Ask, I Answer: Folate vs. Folic Acid

What is the difference between folate and folic acid?

Are they two different minerals?

-- (Name withheld)
Bridgeport, CT

Actually, they are the same vitamin!

Folate is a B vitamin (known in a small handful of scientific circles as "Vitamin B9") found primarily in beans, legumes, green vegetables, fruits, and, if organ meats are your "thing", beef liver.

Folic acid, meanwhile, is the the synthetic version of folate (i.e.: the type available in supplements).

In what I consider an odd turn of events, our bodies absorb folic acid more efficiently than folate.

You Ask, I Answer: Egg Yolk

I heard somewhere that you should keep the yolk when eating eggs as you don't absorb the protein without it.

I know the yolk has the highest concentration of protein but I always assumed that egg whites are also a source of protein, albeit less than a whole egg.

Can you clarify?

-- Lori (last name withheld)
Ottawa, Ontario

Although egg yolks contain some protein (approximately 42% of an egg's total protein content), egg whites contain more.

Additionally, whereas egg yolks are a mix of protein and fat, egg whites are almost entirely made up of protein.

You do not need to eat egg yolk in order to absorb the protein in egg whites.

That is not to say the egg yolk is useless. It's a wonderful source of folate, vitamin A, choline, and the antioxidants lutein and zeaxanthin.

You Ask, I Answer: Vegemite

[What can you tell me about] the nutritional content of vegemite?

Is it safe to eat some every day on top of toast, or should I be worried about preservatives/salt/etc?

-- Jade Miller
(location withheld)

Vegemite is a concentrated brewer's yeast extract mixed with spices and malt extract that is quite popular in Australia and New Zealand.

The Brits have their own version known as marmite, which replaces the sweeteners with salt and also adds vegetable extract.

Among connoiseurs, the general consensus is that marmite has a strong flavor.

Anyhow, vegemite offers a mere 9 calories per teaspoon (unless you are very fond of the substance, one teaspoon is all you need to spread on your toast) along with 1 gram of protein and 1 gram of carbohydrates.

It is a very good source of niacin, riboflavin, thiamin, and folate.

There is no need to be concerned with sodium, since that one-teaspoon serving only adds 152 milligrams to your day.

As far as I'm concerned, feel free to spread the vegemite love on your toast each morning!

You Ask, I Answer: Broccoli

Is it true that all the nutrition in broccoli is only contained in the florets and that the stalks are nutritionally equivalent to iceberg lettuce?

-- Paul Dwilin
Boston, MA

Insert loud buzzer sound HERE.

That is 100 percent incorrect.

Although broccoli florets house most of the vegetable's phytochemicals and antioxidants, the stalks make their fair share of contributions.

That's where you'll find higher concentrations of vitamin C, fiber, and folate.

Always aim to use as much of a fruit or vegetable as you can. This means eating apple peels, sweet potato skins, and broccoli stalks!

Food For Thought -- Literally!

Kellogg's has just launched Live Bright -- a "brain health bar."

What leads them to make this claim? The inclusion -- through fortification, of course -- of 100 milligrams of DocosaHexaenoic Acid (DHA, the same Omega-3 fatty acid found in fatty fish like salmon, tuna, and sardines.)

This is a perfect example of nutrient isolation gone awry.

Does DHA play a role in cognitive health? It very much appears that way.

Then again, so do vitamin C, vitamin E, folate, zinc, iron, and a variety of polyphenols and antioxidants.

In other words -- orange juice companies and blueberry farmers could, I suppose, also make brain health claims.

As could the most sugary of cereals, for that matter, as long as it is fortified with the above mentioned nutrients.

These types of health claims end up having very little meaning because they make up only portion of the total puzzle.

While DHA can help with cognitive health, so does maintaining a healthy weight, keeping blood pressure at desired levels, and limiting saturated fat intake (neuroscience research studies have shown a link between high saturated fat intake and a decline in cognitive function over time.)

Including one of these bars in a diet generally low in fruits, vegetables, and whole grains -- and high in saturated fat and sodium -- isn't going to be much help.

If you're going to reach for a DHA fortified food, I would rather you pick up DHA fortified eggs, which contain a superior nutritional profile to what is, essentially, a candy bar.

In The News: Revising the Food Pyramid

The folks over at the Harvard School of Public Health -- led by Walter Willett -- don't think the traditional USDA food pyramid (officially known as MyPyramid) doles out the best advice.

So, they proactively designed their own version -- The Healthy Eating Pyramid.

You can see a nicely drawn PDF version by clicking on the link above.

I prefer this version over the USDA's, but have a few critiques.

Although I like the inclusion of "daily exercise and weight control" at the base, I would prefer that section be titled "daily exercise and portion control."

Additionally, the "healthy fats/oils" category should place more of an emphasis on fats higher in Omega-3 (i.e: olive oil, walnuts, flaxseed) and less on ones offering very high Omega-6 levels (ie: soy and corn).

As I have discussed in the past, an improper Omega 6:Omega 3 ratio has its share of health implications.

Lastly, I strongly disagree with the inclusion of potatoes in the "eat sparingly" pyramid tip (accompanied by red meat, refined grains, sugary snacks, and salt).

It is one thing to eat potatoes in their nutritionally void skinless, deep fried version.

However, a baked potato, eaten with its skin, is a great source of fiber, potassium, vitamin C, folate, and magnesium.

Clearly, current obesity and diabetes rates can not be blamed on the ingestion of healthily prepared potatoes.

Your thoughts?

All-Star of the Day: Artichokes

Artichokes might look funny, but they certainly have a good heart!

In fact, just half a cup of their hearts provides 5 grams of fiber, 14% of our Vitamin C requirements, 11% of our folate needs, 16% of our recommended Vitamin K intake, and 13% of our magnesium requirements – all in a measly 42-calorie package.

And that’s just the beginning! As many of you now know, the power of vegetables lies in their antioxidants – and artichokes certainly deliver.

One especially promising antioxidant they contain is silymarin. Among other things, it has been found to maintain liver health and, as published in a 2001 study by Case Western Reserve University’s Department of Dermatology, helps lower our risk of developing a variety of skin cancers.

Meanwhile, another antioxidant found in artichokes known as cynarin helps curb bad and total cholesterol levels while also supporting liver healthy by aiding in the regeneration of healthy tissue.

I highly recommend steaming them (to prevent the loss of the B vitamins and vitamin C) and then add to a frittata or stir-fry.

All-Star of the Day: Corn

When cooked properly, corn is a nutrition all-star offering a wealth of nutrients.

A cup of cooked corn (or one large kernel, in barbecue terms) provides 4 grams of fiber, 5 grams of protein, 20 percent of the daily requirement for folate, as much potassium as a medium banana, and 15 percent of our phosphorus and magnesium needs.

The combination of folate, potassium, phosphorus, and magnesium make corn a great defender against heart disease and high blood pressure.

Research by the Center for Disease Control and Prevention concluded that once law required folate be added to bread products, deaths caused by heart attacks dropped significantly.

Obviously, folate is abundant naturally in fruits and vegetables, and corn is one heart-healthy friend.

Even better, recent research suggests a link between meeting one’s daily folate needs and decreasing risk of colon cancer by as much as 20 percent!

What many people fail to realize is that corn is a whole grain, meaning it provides many of the same health benefits attributed to oatmeal, buckwheat, quinoa, and whole wheat products.

Among these – a healthy dose of magnesium, a crucial mineral for bone growth and maintenance.

Phosphorus, meanwhile, is the behind-the-scenes player helping our kidneys get rid of waste and is also necessary to keep our nervous system in check and running.

Additionally, research shows whole grains help stabilize blood sugar levels!

Potassium-rich foods such as corn also help counter the dangerous effects of too much sodium on our blood pressure.

The healthiest way to eat corn is grilled or popped. Yes, popcorn (especially in an air popper) is an immensely healthy snack. Hold the butter and spice it up with some salt-free chili powder or cinnamon for a low-fat, fiber-rich afternoon treat.

Nutrition History: Healthier Breads

Look at the food label for any grain product (even the most refined of breads) and you’ll always see 4 B-vitamins (thiamin, niacin, riboflavin, folate) and iron listed.

Thiamin(B1), riboflavin (B2), and niacin (B3), are bread's enriched vitamins, while iron is its enriched mineral. Meaning, the flour lost these nutrients while undergoing the milling process, so they are added back in.

The requirement of replenishing these nutrients stems from the Enrichment Act of 1942, an initiative to lower the rates of vitamin and mineral deficiencies at the time.

In February of 1996, the Food & Drug Administration required that folic acid (the bioavailable version of folate, another B vitamin) be added to all grain products,in an effort to lower rates of neural tube defects (research unequivocally demonstrated that babies of women who consumed low levels of folate during the first trimester of pregnancy had a higher risk of being born with neural tube defects.)

Folate is not originally found in the endosperm of grains (which is the only part white bread is made from), so it is put in via fortification (added on), rather than enrichment (added back).

Since folate is a B vitamin (which is water soluble), it is crucial to get the required amount every single day.

Whole grains naturally contain folate, so they do not need extra amounts.

Quick lesson on whole wheat vs. white or regular wheat bread:

• Whole wheat breads use all 3 parts of the wheat shaft: the germ, bran, and endosperm
• Refined wheat breads only use the endosperm (thus completely missing out on nutrients found exclusively in the bran and germ, such as vitamin E and selenium).

Fortunately, the folate initiative has worked! Since the fortification of folate to breads, cereals, and pastas, neural tube defects have decreased by 25 percent in this country.

Why bread products? They are widely consumed by people in the United States, regardless of age, socioeconomic level, or ethnicity.

That being said, commercial breads are not the best sources of folate. Spinach, asparagus, and all sorts of legumes (lentils, chickpeas, black beans, kidney beans, etc.) provide more substantial amounts of this crucial B-vitamin.

All-Star of the Day: Asparagus

They might look scrawny, but these green spears pack quite the nutrition punch.

A cup of asparagus contains only 33 calories, but all these added benefits: 70% of our vitamin K needs, 17% of our daily folate requirements, 13% of the vitamin C we should get each day, 20% of our recommended vitamin A intake, 16% of our iron requirements, and 3 grams of fiber.

Among other things, folate helps lower our risk of developing atherosclerosis (the clogging of arteries with hard plaque). Pregnant women should especially take note, since folate is THE mineral responsible for preventing neural tube defects (which affect a baby's back and brain).

The tricky part is that adequate amounts of folate are needed during the first trimester, when the neural tube is forming (before many women even know they are pregnant). Therefore, if you are thinking of conceiving, be sure to get plenty of folate (legumes, including chickpeas,lentil, and black beans are excellent sources).

Asparagus contain a type of insoluble fiber known as inulin. Because it is insoluble, inulin passes through our digestive system (and helps flush out anything that might be hanging around there), but the friendly bacteria in our gut absolutely love it, since it helps produce more of their immunity-boosting buddies (including some found in yogurt with live cultures!).

Asparagus also contains an amino acid known as glutathione, which among other processes, helps with liver detoxification.

Even better, clinical research trials have linked it to a decrease in damaged DNA (which is linked to a higher risk of developing many types of cancers).

A bioflavonoid known as rutin is also abundant in asparagus. Its attributes? Help absorb vitamin C, and make our arteries more elastic, so blood can flow more easily. It has also been linked to a decrease in total cholesterol.

Oh, yes, as for that pungent smell it leaves in your urine. Nothing to worry about. Asparagus contains a sulfur compound known as marcaptan (the same compound responsible for "skunk smell"). Some of us have an enzyme that breaks down marcaptan, resulting in "that smell". It basically comes down to roll of the genetic dice; having the enzyme -- or not -- does not affect your absorption of nutrients.

Next time you're looking for a green veggie to accompany your dinner, allow lettuce to rest for the night and make room for asparagus on your plate.