Also called: Folacin, Folate,Vitamin B9
Folic acid is a B vitamin.
It helps the body make healthy new cells. Everyone needs folic acid. For women who may get pregnant, it is really important. Getting enough folic acid before and during pregnancy can prevent major birth defects of her baby\’s brain or spine. Folic acid is a water-soluble type of vitamin B. This means it is not stored in the fat tissues of the body. Leftover amounts of the vitamin leave the body through the urine. Because folate is not stored in the body in large amounts, your blood levels will get low after only a few weeks of eating a diet low in folate.
If you don\’t get enough folic acid from the foods you eat, you can also take it as a dietary supplement.
Folate deficiency
Folate deficiency means you have a lower-than-normal amount of folic acid, a type of vitamin B, in your blood.
Causes
Folic acid (vitamin B9) works with vitamin B12 and vitamin C to help the body break down, use, and make new proteins.
The vitamin helps form red and white blood cells. It also helps produce DNA, the building block of the human body, which carries genetic information.
1.Diet
Folate deficiency caused by a lack of dietary folate is more common in people who have a generally unbalanced and unhealthy diet, people who regularly misuse alcohol, and people following a restrictive diet that does not involve eating good sources of folate.
2.Malabsorption
- Digestive system diseases: Your digestive system doesn’t absorb folic acid well if you have a disease such as Crohn’s disease or celiac disease.
3.Excessive peeing
You may lose folate from your body if you pee frequently. This can be caused by an underlying condition that affects one of your organs, such as:
- congestive heart failure
- Acute liver damage
- Long term dialysis
4.Medicine
Some types of medicines reduce the amount of folate in your body or make the folate harder to absorb. Which include anti-seizure drugs and ulcerative colitis drugs that interfere with the proper absorption of folate.
5.Excessive alcohol use:
People who drink large amounts of alcohol sometimes substitute alcohol for food. As a result, they don’t get enough folate.
What are the symptoms of folate deficiency?
One of the first symptoms of folate deficiency is extreme tiredness (fatigue).
Other symptoms may include:
Anemia symptoms
- Shortness of breath (dyspnea).
Oral symptoms
- Tender, red tongue.
- Mouth sores or mouth ulcers.
- Reduced sense of taste.
Neurological symptoms
- Memory loss.
- Difficulty concentrating.
- Problems with judgment.
Additional symptoms of folate deficiency may include:
- Lack of energy.
- Muscle weakness.
- Weight loss.
12 Healthy Foods That Are High in Folate (Folic Acid)
1.Legumes
2. Eggs
3. Green Leafy vegetables
4. Beets
5. Citrus fruits
6. Brussels sprouts
7. Broccoli
8. Nuts and seeds
9. beef liver
10. Wheat germ
11. fruits like papaya and bananas, Avocados
12. some fortified grains
Requirement: Most adults need 400 micrograms (mcg) of folic acid each day.