Easy Mexican Bean Salad === Read All About Folic Acid

Folate and folic acid are known as vitamin B9. All forms of B vitamins are water soluble. B vitamins help convert carbs into fuel. B vitamins also help body use fats and proteins. They are needed for healthy liver, skin hair and eyes. B vitamins also help nervous system. . Folate can be found naturally in food. The synthetic form of vitamin B can be found in folic acid. Folic acid has been added to cold cereals, flour, bread, pasta, bakery items, cookies and crackers since 1998. Federal law requires these foods to have folic acid. Folate foods include leafy veggies of spinach, broccoli and lettuce as well as okra , asparagus, fruits like banana, melons, and lemons. In addition beans, yeast, mushrooms, meats of beef liver and kidney and juices of orange and tomato are good sources.

Folic acid helps raise folate deficiencies and complications. Complications can include anemia as well as inability of the bowls to absorb nutrients. Folic acid is also used with ulcerative colitis, liver disease, alcoholism and kidney dialysis. Folic acid is thought to be able to help prevent colon cancer or cervical cancer as well as heart disease and stroke. Folic acid is thought to reduce blood levels of chemical homocysteine which when high levels are found can lead to risk of heart disease.

Folic acid is also suggested to pregnant women to help prevent miscarriage and  birth defects such as spina bifida. Folic acid is being used to help with memory loss, age related hearing loss, eye diseases such as macular degeneration, reducing signs of osteoporosis, restless leg syndrome, sleep problems, depression, nerve pain, muscle pain, AIDS, and Fragile X syndrome.


Easy Mexican Bean Salad

1 cup of frozen corn
1 can black beans
1/2 red onion
1 cup chopped sweet peppers
1/2 cup of cilantro chopped (can substitute parsley or basil)
1/4 cup lime juice
1/2 cup olive oil
1/2 teaspoon cumin
1/4 teaspoon salt
1/2 teaspoon crushed garlic
dash of cayenne

Drain and rinse the black beans and add to a large bowl.
Add your corn, peppers, onions and cilantro and mix well.
In a separate bowl whisk the lime juice, olive oil, cumin, garlic, salt and cayenne.
Add dressing to the salad and toss well.
Can be made the night before.
If you are not a fan of cilantro you can substitute parsley and/or basil.

recipe source here