Among the assorted members of the B-complex vitamins, folic acid is one of the most well-known. Also called folate, it's the mum compound of massive group of structurally-related, as well as naturally-occurring compounds, known collectively as folates.
Folic acid is generally called Vitamin B9. The countless benefits of folic acid include : important in the formation or production of red blood cells, energy, and amino acids ; necessary in creating the substance that contains iron in hemoglobin ; crucial in the early months of pregnancy as preventive measures of birth defects ; provides help in the cell production, its development, and maintenance, particularly while pregnant and in new-born children ; serves as coenzyme in RNA and DNA synthesis ; plays a role in neurotransmitter production which is serves to regulate sleep, hunger, and mood ; thought to stop certain cancers like cervical, colon, and lung ; and along with Vitamin B12, converts homocysteine to reduce the risks of heart sicknesses.
Folic acid / folate is among the water-soluble vitamins. Because of this fact, only half of it is soaked up by the body. Further, it can be easily demolished by processing, microwaving, warming up, and overcooking. Thus, it is rather difficult to get the appropriate amounts of folic acid from our diets alone. The foods that are rich in folic acid / folate include lentils, green leafy plants, cheese, brown rice, legumes, peas, dry beans, fortified juices, fortified grains and cereal products, liver, mushrooms, milk, brewer's yeast, fruits like orange and banana, and root veggies like turnip and carrot. Also, it's best to select fresh vegetables as folic acid is easily lost during cooking. Further, storing veg and fruits in room temperature for some time can hasten its loss. Therefore, ensure that veggies and fruit are kept in dark and cold places.
As specified by the RDA or recommended dietary allowance, males require 2 hundred micrograms of folic acid / folate every day, while females require about 180 micrograms. Ladies who plan on becoming pregnant should make sure that they eat foods high in folic acid. Those that are pregnant might need to take Vitamin B9 supplements to obtain about four hundred micrograms of folic acid / folate each day. Breastfeeding women need about 280 micrograms of the vitamin each day.
Folic acid deficiency is signaled by a dark brown coloration on the face, in the mouth, on the palm of the hands, or on the thighs. It can force the frequency of anemia, butt rot, appetite loss, bowel obstruction, weight reduction, heart burn, swollen and sore tongue, and several other symptoms. Among fetuses, a deficiency from the vitamin can cause certain birth defects, like spina bifida and anencephaly. Other known symptoms are like this : early graying, gastrointestinal conditions, damage to nerve and brain functions, memory issues, and mental sluggishness.
Some folk are also more subject to suffering from vitamin B9 deficiency, which include smokers, alcoholics, old people because of poor folic acid absorption, pregnant and breastfeeding women, people with Vitamin B12 deficiency, and people with hemolytic anemia.
But while inadequate intake of folic acid / folate isn't good to the body, taking too much of it includes as much negative impact. Vitamin B9 overdose may lead to sleeping disorders, skin disorders, and stomach issues. Fits may also occur in folk with convulsive conditions. Overdose from the vitamin has been found to affect the potency of an anti-cancer medicine used during chemotherapy known as methotrexate.
It won't come as a surprise now why folic acid / folate is among the hottest vitamins ever. But like the remainder of the nutrients, it should be taken in the most suitable amounts no more, no less.
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