2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Folic acid or vitamin B9, also called folate or folacin is a B-complex vitamin known for its great importance in pregnancy and prevention of defects in pregnancy. These defects include a malformation of the fetal structure called a neural tube.
Vitamin B9 is a water-soluble vitamin that was first extracted from spinach. Then vitamin B9 was named folacin from the Latin folacinwhich translates as leaf, leaf. The best source of folic acid is considered to be green leafy vegetables with large green leaves. Vitamin B9 is essential for the formation of red blood cells.
Folic acid is one of the most complex chemical vitamins, with a three-part structure that places special demands on the body's metabolism. The three main components of folic acid are PABA, glutamic acid and pteridine.
Most foods do not contain folic acid in the exact form described above, and intestinal enzymes modify the chemical forms of folate to allow it to be absorbed. Even when the body is functioning at full efficiency, only about 50% of the dietary folate intake can be absorbed.
Folic acid functions
- Supports the formation of red blood cells and blood circulation - one of the key functions of folic acid as a vitamin is to allow for the full development of red blood cells.
- They support the transfer of oxygen in the body. When folic acid deficiency, red blood cells do not form properly and continue to grow without dividing. This condition is called macrocytic anemia;
- Folic acid also helps maintain healthy blood circulation in the body by preventing the accumulation of a substance called homocysteine. By reducing high levels of homocysteine folate prevents the development of osteoporosis;
- Cell production - cells with a very short life (such as skin cells, intestinal cells and cells that are located on the visible surfaces of the body or cavities) are highly dependent on folic acid for their creation. For this reason, folate deficiency leads to problems with these types of tissue. In the oral cavity, these problems are associated with inflammation of the gums, cracking of the palate and periodontal disease;
- The most common skin problem of this type is seborrhea. Loss of skin pigment (vitiligo) may also be associated with folic acid deficiency. Cancers of the esophagus and lungs, of the uterus and cervix, of the intestine (especially the colon) have also been repeatedly associated with folate deficiency;
- Nervous system support - prevention of neural tube defects in newborns is only one related to the nervous system functions of folic acid. Folate deficiency is associated with a wide range of nervous system problems, including general mental fatigue, non-senile dementia, depression, restless legs syndrome, arm and leg problems, irritability, distraction, confusion and insomnia.
Folic acid overdose
Taking very high doses of folate higher than 1,000 - 2,000 micrograms can activate the same types of nervous system symptoms for which it is commonly used.
The Institute of Medicine at the National Academy of Sciences of the United States has set the maximum allowable intake of folate of 1000 micrograms for men and women over 19 years. This upper limit should only apply to "synthetic folate" - forms of folate derived from additives and / or reinforcing foods.
Folic acid contained in animal products (such as beef liver) is relatively stable in food preparation, unlike folate contained in plant products (such as cabbage), which can lose up to 40% of their content. when cooking. In turn, processed cereals and flours can lose up to 70% of their folate content.
Drugs that can disrupt the body's supply of folate include: anti-cancer drugs such as methotrexate; cholesterol-lowering drugs such as cholestyramine; anti-inflammatory drugs such as sulfasalazine; also drugs such as buformin, phenformin or metformin used in the treatment of diabetes; birth control pills.
Benefits of folic acid
Folic acid may play an important role in the prevention and / or treatment of the following diseases: alcoholism, anemia, atherosclerosis, cervical dysplasia, cervical tumor, cracking of the palate and lips, Crohn's disease, depression, diarrhea, gingivitis, intestinal inflammation, insomnia, neural tube defect, non-senile dementia, ovarian tumors, restless legs syndrome, schizophrenia, seborrhea, uterine tumors, etc.
Sources of folic acid
Folic acid is usually contained in its simple form in food supplements. Excellent sources of folate are lettuce, spinach, asparagus, turnips, mustard plants, beef liver, parsley, broccoli, cauliflower, beets and lentils.
Very good sources of folic acid are pumpkins, black beans, beans, papaya and green beans.
Sample table of products and the Vitamin B9 contained in them
Product (100 g) Vitamin B9 (mg)
wheat germ - 1.1
liver - 0.32 - 0.38
cheese - 0.30
chicken meat - 0.15 - 0.20
bull heart - 0.11 - 0.16
beef - 0.09 - 0.16
cauliflower - 0.11 - 0.14
potatoes - 0.08 - 0.14
green peas - 0.13
melon - 0.13
lamb - 0.11
carrots - 0.10
fish - 0.09
eggs - 0.09
pork fillet - 0.05 - 0.08
oranges - 0.08
mutton - 0.077
tomatoes - 0.075
wheat flour - 0.067
cabbage - 0.065
peaches - 0.017
onion - 0.013
apples - 0.008
cow's milk - 0.005
Folic acid deficiency
Vitamin B9 deficiency is rare, but harmful habits such as alcohol, tobacco, caffeine, heat treatment of products and direct sunlight can destroy or interfere with the absorption of folic acid. Folic acid is the only substance that doubles a pregnant woman's needs.
Vitamin B9 deficiency causes disorders in cell division, which are most pronounced in the regenerating tissues. Folic acid deficiency together with vitamin B12 deficiency cause disorders in the formation of red blood cells in the spinal cord and to megaloblastic anemia. Peripheral nerve sheath disorders and degenerative changes in the spinal cord may occur.
To avoid vitamin B9 deficiency in the critical first months of pregnancy and to prevent fetal malformations, women who are planning a pregnancy should start taking folic acid as a supplement from the first attempts to conceive.
Folic acid and pregnancy
As it became clear from the above lines, folic acid is an extremely important mineral during pregnancy. It helps to build the placenta, expand the uterus and the overall proper development of the embryo. Folic acid plays an important role in many other processes in the body, so its intake should not be neglected.
The mineral is extremely sensitive and therefore easily destroyed by temperature and light. As a result, the body is much more likely to suffer from folic acid deficiency at some point. In this case, it is necessary to take a supplement, which is especially necessary when planning a pregnancy and in the first months after pregnancy.
It is believed that folic acid should be taken at least 3 months before pregnancy and 2 after. Folic acid plays a key role in the formation of the neural tube of the fetus, from which the baby's spinal cord and brain develop. It is thanks to folic acid that these processes are completed by the 28th day of pregnancy.
Mineral deficiency during pregnancy carries a serious risk of defects, including spina bifida. Prophylactic acid intake reduces this risk by as much as 80%, so it should not be underestimated.
A daily dose of is usually sufficient 400 mcg folic acid daily.
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Top Sources Of Folic Acid
Folic acid , also known as vitamin B9 or folate, is a substance responsible for a number of vital processes in the human body. It is involved in DNA production, cell growth, amino acid synthesis, controls cholesterol levels, supports the functioning of the immune system.
Signs Of Folic Acid Deficiency
There is a reason why pregnant women are always advised to take folic acid in tablet form. This prevents defects in the nerves, brain or spinal cord in babies. But folic acid is also important for other people. Another name for folic acid is vitamin B9, which is naturally found in foods such as dark leafy vegetables, asparagus and Brussels sprouts.
Pears Are A Source Of Folic Acid
Pears, which unwittingly evoke in us an association with a woman's body, have been considered a symbol of true love for centuries. The ancient Chinese were the first to discover these wonderful fruits. They not only sang the pears in verse, but also made a precise selection to give rise to many new varieties of delicious fruit.
Which Foods Are Rich In Folic Acid?
Folic acid, also called vitamin B9, is extremely important for health. It regulates blood pressure, thus reducing the risk of cardiovascular disease. It is a known fact that foods containing folic acid are very beneficial for pregnant women.
