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FarmShare logoFind Out About Folic Acid

University of Maine Cooperative Extension
Bulletin #4072

 


Eat more of these foods to get enough folic acid:

Folic acid is also called folate or folacin. It is one of the B vitamins.

    Why you need folic acid

    Low blood levels of folic acid can

  • be a risk factor for heart disease and stroke;
  • cause a type of anemia;
  • cause depression;
  • be a risk factor for macular degeneration, a disease of the eyes that leads to blindness.

Three Bean Salad
SALAD:
2 pounds fresh green beans
2 cups kidney beans, cooked
2 cups chickpeas, cooked
1 onion, chopped
1 green pepper

 		DRESSING
1/4 cup sugar
2/3 cup vinegar
1/3 cup oil
1 teaspoon Worcestershire sauce
1/2 teaspoon garlic powder
pepper to taste
  1. Wash the fresh green beans. Remove stems and snap the beans into 1-inch pieces.
  2. In a large bowl, combine fresh green beans, cooked kidney beans, cooked chickpeas, onion, and green pepper.
  3. Mix dressing and pour over salad. Refrigerate overnight. 

Source: The Market Basket, Maine WIC Program

 

Snackin’ Food

1 cup whole almonds
1/2 cup raisins
1/4 cup dried apricots

Toss, munch at will.

Steamed Broccoli

   2 stalks fresh broccoli
   1 teaspoon lemon juice

  1. Wash and trim broccoli.

  2. Put broccoli in microwavable dish and cover. (Water clinging to stalks will be enough to steam broccoli.)

  3. Microwave on the setting high for 3 minutes. Check for doneness. If needed, cook an extra minute.

  4. Squirt with lemon juice and serve.

   Makes 2 servings.

Spinach Orange Salad

A serving of this salad provides about half the recommended daily levels of vitamins A and C.

6 cups fresh spinach
2 cups other salad greens (romaine,
    escarole, or leaf lettuce)
1 11-ounce can mandarin orange
    sections, OR 1 cup fresh orange
    slices
1 cup fresh mushrooms, sliced
    (optional)
1 small red onion, sliced and
    separated into rings
1 cup (8 ounces) water chestnuts,
    drained (optional)

In a large bowl, combine all the ingredients. Toss with low-calorie dressing.

Makes 6 to 8 servings. 

A Member of the University of Maine System
©2001, updated 2006
Published and distributed in furtherance of Acts of Congress of May 8 and June 30, 1914, by the University of Maine Cooperative Extension, the Land Grant University of the state of Maine and the U.S. Department of Agriculture cooperating. Cooperative Extension and other agencies of the U.S.D.A. provide equal opportunities in programs and employment.

In cooperation with The Maine Nutrition Network, a partner with Maine Department of Human Services, Bureau of Health.


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Last Modified: 08/12/08
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