Folic acid rightly gets its name from the word “foliage” as it is mainly found in leafy, dark green vegetables. It is an essential nutrient for human beings. Folacin or folate, as is usually called, is the form of vitamin B9 naturally present in foods, whereas folic acid is the synthetic form added to fortified foods and supplements. Both forms are absorbed in the small intestine and stored in the liver. The folic acid form is however more readily absorbed and available to the body. But both in excess are excreted out and get destroyed by heat, oxidation and light.
Folic acid benefits:
Among many benefits of folic acid
- Recently folic acid has got a lot of attention for its ability to reduce the spinal cord birth defect in newborn babies. So it is very important for pregnant mothers and women of childbearing years get appropriate amounts of folic acid by both food and supplementation.
- Folic acid has been shown to decrease the risk of colon cancer.
- Folic acid can also reduce the risk of heart disease by lowering the levels of a harmful substance called hemocysteine in the blood.
- This nutrient is involved in cell division.
- Folate also plays an important role in synthesis of neurotransmitters. Adequate folate supply improves mood and mental functions.
Foods rich in folic acid include:
Spinach
Liver
Beans (all types)
Peas
Asparagus
Lima beans
Oranges
Brussels sprouts
Collard greens
Avocadoes
Deficiency of Folic acid:
Folic acid deficiency is one of the most common vitamin deficiency.
- Early symptoms of folic acid deficiency are generally non specific and include tiredness, irritability, and loss of appetite.
- Because this nutrient is involved in cell division, a deficiency of folic acid increases the risk of anemia and abnormal digestive functions as blood cells and intestinal tract cells divide most rapidly.
- A severe deficiency during pregnancy seriously affects the health of newborn baby. Spinal cord defects are most common among newborns for this deficiency. Seventy percent of this defects can be avoided by adequate folate before conception . It is recommended for women of childbearing age to consume at least 400 micrograms of folic acid each day from fortified foods and supplements.