Weight Loss Diet Plan(1200 kcal)
March 11, 2019
What is Folic acid?
Folic acid is a water-soluble vitamin. It is the synthetic form of folate also known as vitamin B9. The body doesn’t store very much of it, as it is water soluble so it needs to be consumed daily. It does not occur naturally in food.
A synthetic form of folic acid is used in dietary supplements and fortified foods. Folic acid helps the body in a number of ways, mainly produce and maintain new cells. According to the British Dietetic Association (BDA), folic acid is vital for making red blood cells, as well as the synthesis and repair of DNA and RNA, aiding rapid cell division and growth, and enhancing brain health.
- It is essential for the synthesis of hemoglobin.
- Need for folic acid increases during pregnancy.
- Its deficiency leads to macrocytic anemia.
- Folic acid supplements increase birth weight and reduce congenital anomalies.
Why folic acid need increases during pregnancy?
Birth defects occur within the first 3-4 weeks of pregnancy. Your baby’s brain and spinal cord are developing in these weeks of pregnancy. So it’s important to have folate during these days.
It is particularly important for women who are pregnant to consume enough folic acid. This helps prevent the fetus from developing major congenital deformities of the brain or spine, including neural tube defects, such as spinal bifida and anencephaly.
If you are planning to get pregnant you should take folic acid supplements for a full year before conception to reduce the risk of these developments (after consulting your doctor).
How Much Folic Acid Should I Take?
- The reference daily intake (RDI) of folate is 400 mcg for adults.
How much folic acid is recommended each day in terms of pregnancy are follows as:
- For the first three months of pregnancy: 400 mcg
- For months four to nine of pregnancy: 600 mcg
- While breastfeeding: 500 mcg
Folic acid has also been suggested to reduce your risk of Neural tube defects, Heart disease, Stroke, Some types of cancers and Alzheimer’s disease.
Adequate vitamin B9 levels have been linked to various health benefits, including:
Cleft lip and palate
According to a literature review carried out in 2014 concluded that folic acid supplementation might reduce the risk of a cleft palate.
Rheumatoid arthritis
Folic acid is often used to support a methotrexate prescription for rheumatoid arthritis.
Prevention of Neural Tube Defects
Neural tube defects in infants, such as malformations of the brain, spine and/or spinal cord are linked to low folate levels during the way weeks of pregnancy. Women who supplement with folate before and throughout pregnancy give birth to a child with significantly lower rates of these defects.
Reduced Homocysteine Levels
Folate helps lower homocysteine levels because it’s required in the process of converting homocysteine into another molecule called methionine. Homocysteine, an inflammatory molecule linked to the development of heart disease. Without enough folate, this conversion slows down and homocysteine levels rise.
Deficiency
Folic acid deficiency occurs when not enough folate or folic acid is present in the body.
Folic acid deficiency can result in health problems, including:
Congenital deformities
Elevated homocysteine levels in the blood
Megaloblastic anemia, a type of anemia with enlarged red blood cells
Clinical depression
A higher risk of potentially developing allergic diseases
A lower bone density
Fatigue
Feeling weak
Sores around the mouth
Memory and cognition difficulties
Irritable Mood
Loss of appetite
Weight loss
Folate deficiency can be tested by measuring the amount of folate stored within your red blood cells or circulating in your blood.
Side effects As folic acid is water-soluble, any excess will be naturally passed in urine and if a person takes more folate than needed, there is no cause for concern. In rare cases, individuals report an upset stomach.
Sources: Dark green vegetables are good sources of folic acid. Do not overcook them, as the folic acid content is sensitive to heat.
| Foods which are known to be rich in folic acid: | |
| asparagus | liver (although women should not consume this during pregnancy) |
| baker’s yeast | Fruits like papaya, kiwi, and raspberries |
| broccoli | milk |
| Okra | oranges |
| Brussels sprouts | parsnips |
| cabbage | Artichokes |
| cauliflower | Collard greens |
| egg yolk | Turnip greens |
| jacket potato | peas |
| kidney | spinach |
| lentils | sunflower seeds |
| lettuce | |
| Foods that are often fortified or enriched with folic acid include: | |
| Bread | Crackers |
| cereals | Energy drinks |
| Cakes | Protein bars |
| Cookies | White pasta |
| White rice | |
It is always better to get nutrients from natural food sources rather than supplements.
