I found this article this morning. It interested me, because, as much as I've studied about nutrition, this is a connection to heart disease is one I've never made. I've heard lots about pregnant women being sure to get enough folate to prevent neural tube issues with the fetus, but nothing about all of us needing 400 mcg a day to reduce our homocysteine levels and help prevent heart attacks … diabetes biggest and most fatal side effect!
People with diabetes are at risk for heart and blood vessel disease, so be sure to pay attention to the amount of folate in your diet.
Because research has shown that 400 micrograms of folate may reduce the risk of heart attacks by lowering elevated levels of homocysteine, an amino acid that can be toxic to blood vessels in excess amounts, says the American Diabetes Association (ADA).
So how do you get folate?
It comes in supplements and can also be found naturally in several foods. If you would like to take a supplement, talk to your doctor and registered dietician about whether a folate supplement might be right for you.
You can also increase the amount of folate naturally by eating more of the following foods:
Spinach (1/2 cup has 130 mcg)
Cooked navy beans (1/2 cup has 125 mcg)
Wheat germ (1/4 cup has 80 mcg)
Avocado (1/2 has 55 mcg)
Orange (1 medium orange has 45 mcg)
Bread (1 slice, fortified has 40 mcg)
Dried peanuts (1 ounce has 30 mcg)
Compiled from 101 Nutrition Tips for People with Diabetes by Patti B. Geil and Lea Ann Holzmeister. Copyright by the American Diabetes Association. Used by permission. All rights reserved.
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