Understand the role of folic acid in the body, the symptoms of deficiency and how to treat it

Folate, also known as vitamin B9 and folic acid, is one of the essential vitamins for the body, which is needed for copying DNA information and producing new cells, the activity of the nervous system and the immune system. As a water-soluble vitamin, it is found naturally in some foods and in many dietary supplements.

Research shows that a diet high in folic acid helps prevent cancer, heart disease, anemia and birth defects in the fetus.



Do you get enough folic acid? Folic acid deficiency causes serious problems in the body. In the United States, Australia and many other countries fortify foods, including wheat flour, with folic acid. People in these countries receive an average of 450 to 600 micrograms of folic acid daily from their diet or as a dietary supplement.

Folic acid deficiency is rare in developed countries and communities that care about their nutrition. Unfortunately, in our country, many people are deficient in folic acid and even other vitamins.

9 signs that indicate a lack of folic acid

Weak immune system and recurrent infectious diseases

Chronic fatigue and lack of energy

Digestive problems such as bloating, constipation and difficulty digesting food

Delayed growth of children and fetal development during pregnancy

Anemia

Oral ulcers

Mood swings and irritability

Paleness

Premature graying of hair



Some people are more prone to folic acid deficiency, and if you belong to the following group, you should make sure you get enough of it.

Breastfeeding women, pregnant women and those who intend to become pregnant

People addicted to alcohol

People with liver disease and on dialysis

People taking medication to treat diabetes

Those taking aspirin and methotrexate

Women who have a long and intense menstrual cycle

Food sources of folate (folic acid)

Folate is found in large amounts in many plant foods, the best way to deal with its deficiency is to eat 2 to 3 servings of vegetables and fruits whole and fresh. Lemons, oranges, tangerines, spinach, parsley, broccoli, whole grain cereals and beans are good sources of folate.

People with a balanced diet generally get enough folate, but research shows that the amount of folic acid absorbed varies from person to person.

Several factors are involved in the absorption of folic acid, including: adequate reserves of vitamin B12 and the element zinc (zinc), health and proper condition of the gastrointestinal tract, liver and kidneys.



Diagnosis of folic acid deficiency in the body

The total amount of folic acid in a human body is estimated at 10 to 30 mg depending on age, half of which is stored in the liver and the rest in the bloodstream and other tissues.

To diagnose folic acid deficiency, your doctor will test the amount of this vitamin in your blood serum. Any number less than 3 ng / ml indicates that you have a deficiency.

What is the difference between folate and folic acid?

Both are almost identical compounds with a similar mechanism. Folate is a natural vitamin found in food, and folic acid is a synthetic form of folate that is produced in the laboratory and used in dietary supplements to enrich Some food items such as flour are used.

The amount of folic acid the body needs per day for different age groups
Infants and children: 50 micrograms
Children 1 to 8 years: 80 to 150 micrograms
Adolescents 9 to 13 years: 300 micrograms
Adults older than 14 years: 400 micrograms
Pregnant women 600 micrograms and lactating women 500 micrograms

Benefits of adequate folate intake Supporting a healthy pregnancy: Folate is one of the most important vitamins for pregnancy, which is why it is present in most pregnancy supplements (Prenatal Vitamins). Folic acid deficiency in pregnant women is a serious risk and can lead to incomplete formation of the nervous system, heart and other organs in the fetus, but taking sufficient amounts of this vitamin prevents the risk of miscarriage and premature birth.

Prevention and treatment of anemia: Folate helps the body make optimal use of iron and vitamin B12. When the body does not have enough iron, vitamins B12, B6 or folic acid, it cannot produce hemoglobin and red blood cells, leading to anemia.

Help absorb vitamin B12: Vitamin B12 is needed for energy production, blood formation, brain function and the central nervous system, and its deficiency is associated with symptoms such as fatigue, confusion, memory loss, depression and anemia. Vitamin B12 and folic acid are needed for many biochemical activities in the body at the same time.

Help prevent some cancers: Low levels of folate in the blood increase the risk of cancer of the cervix, breast, colon, brain and lungs. A large study by the British Ministry of Health on 52,500 people between the ages of 50 and 76 found that those who consumed 600 to 900 micrograms of folic acid daily were 30 percent less likely to develop colon and lung cancer.

 Improving Depression: Some research suggests that low levels of folic acid in the body are associated with depression. Various studies have shown that a large percentage of depressed people are deficient or have low levels of folic acid.

Medical researchers have also found that depressed people who do not respond positively to antidepressants are deficient in folic acid.

Improve heart health: Like other B vitamins, folic acid plays an important role in lowering homocysteine ​​levels. High homocysteine ​​levels are one of the causes of heart attack.

Homocysteine ​​is an amino acid that is highly dangerous in the body and one of the roles of folic acid is to convert it to a useful amino acid called methionine. Methionine helps the liver excrete toxins and heavy metals through the bile.

Research shows that people with higher levels of folate are less likely to have heart problems and clogged arteries. For this reason, it is recommended that your diet include plenty of fresh vegetables and fruits.

Help prevent Alzheimer's: Many studies show a link between high homocysteine ​​and dementia, and folic acid plays a positive role in both reducing and improving brain function.

Folic food sources A cup of spinach contains 262 micrograms of folate, a cup of cooked broccoli 104, a cup of red beans 92, a cup of raw lettuce 64, a cup of avocado 118, 2 tablespoons of wheat germ 40 and an average orange containing 29 micrograms of folate is.



Performance Interference and Side Effects:

Folate (natural form) in foods has no side effects and interferes with any drug, but folic acid (artificial form) in dietary supplements interferes with some drugs.

Folic acid interacts more than 200 micrograms per day with some neuroleptics and treatments for cancer and epilepsy such as methotrexate and sulfasalazine.

Before taking folic acid supplements, if you have any disease and if you take any medication, consult your doctor.