23 Eylül 2012 Pazar

What is folic acid?

Folic acid is a B group vitamin that plays several important roles in the body. It is also known as vitamin B9. Our bodies cannot produce folic acid. Therefore, we should take it from food. Folic acid is water soluble and heat sensitive. That means, it can be destroyed by excessive heat during cooking.

What foods contain folic acid?


Folate is found in vegetables and foods of animal origin. However, vegetables are the main source. Following foods contain folic acid in high amounts.

  • Green leafy vegetables such as spinach, mustard greens and turnip greens.
  • Liver of chicken, beef and lamb.
  • Lentils
  • Pinto beans
  • Black beans
  • Asparagus
  • Beets
  • Cauliflower
  • Broccoli
  • Cabbage
  • Celery

What are the functions of folic acid?


One of the main functions of folic acid is production of red blood cells. These cells carry oxygen throughout the body. Lack of folate in the diet results in reduced production of red blood cells. This condition is known as macrocytic anemia.
Folic acid is needed for the replication of DNA; the genetic material. DNA replication is the key in the production of new cells in the body. Cells with short lifespan such as skin and intestinal mucosa are highly dependent on folate for their production.
Folic acid is essential for the development and maintenance of nervous system. Pregnant mothers need to take adequate amounts of folate. It helps develop proper brain and spinal cord in their babies. In addition, it is needed for the synthesis of neurotransmitters. These are chemicals that involve in the propagation of signals along nerves.

What are the symptoms of folic acid deficiency?


Lack of folate in our diets can lead to deficiency symptoms. Improper cooking methods and increased demands are the main causes of deficiency. If you wash vegetables after cutting into small pieces, this water soluble vitamin will be washed off. Over-cooking of foods can destroy much of the folate.
The requirements of folic acid increase during pregnancy. It is advised to take folate supplements during pregnancy to prevent birth defects in babies.
Folic acid deficiency can cause following symptoms
  • Tiredness, weakness, dizziness and palpitations. These symptoms are mainly due to anemia.
  • Nausea, vomiting and diarrhea.
  • Skin irritation, peeling and pigmentation.
  • Soreness of mouth and tongue.
  • Folic acid deficiency during pregnancy can lead to neural tube defects i babies. These are birth defects of the brain and spinal cord. Anencephaly and spina bifida are the most common defects.

What is the daily requirement of folic acid?


The daily requirement of folate is about 500 micro-grams. Pregnant women need more, and they need to take a supplement even before they are pregnant.
If you had a baby with neural tube defect, you need to take high dose of folic acid before and during subsequent pregnancies. Your doctor will usually prescribe 4000 micro-grams per day. That is ten times the normal requirement. 

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