Folic acid

Folic acid is a B group vitamin which promotes blood formation, tissue synthesis and maintains
cardiovascular health. Folic acid reduces the risk of having a baby with birth defects of brain and spinal
cord. Low folate levels may be due to insufficient dietary intake or inefficient absorption. Lesser degrees
of folate inadequacy are associated with high blood levels of the amino acid homocysteine which has
been linked with the risk of arterial disease, dementia and Alzheimer's disease.

Citrus fruits, dark green leafy vegetables, beans, milk, liver, whole grains and yeast are some of the
sources of food which contain adequate amount of folate. It also enhances the metabolism of
homocysteine and helps retain normal levels of this amino acid.

Folic acid Benefits

Folic acid plays a very crucial role during pregnancy since it helps in the development of healthy fetus
and prevents neurological and major birth defects.

Immune system cells: Folic acid plays a crucial role in producing red blood cells (RBC), white blood cells
(WBC), platelets and new genetic material (DNA) in cells.

Healthy vision: Folic acid helps to reduce age related vision loss as they improve the functions of blood
vessels in the eye.

Reduce the risk of developing anemia: Food containing high amount of folate is usually low in fat and
cholesterol but high in fiber. As folic acid assist in the production of red blood cells, it help to prevent
severe cases of anemia such as megaloblastic anemia.

Cellular immunity and DNA synthesis: Folic acid also helps in cell maintenance and repair, synthesis of
DNA and amino acid metabolism. It helps to prevent heart disease, stroke and certain cancers especially
of colon.

Prevent learning disabilities and stabilize heart’s electrical system: Folic acid is beneficial for children as
it prevents learning disabilities, paralysis and bladder control problems. It promotes healthy heart by
facilitating circulation and stabilizing heart’s electrical system.  

Maintains healthy Heart: Folic acid facilitates normal blood pressure by relaxing the blood vessels and
thus helps to prevent the risk of high blood pressure and low blood pressure. Folic acid also inhibits
other conditions such as atherosclerosis, heart disease, depression and schizophrenia. This vitamin
can also prevent esophageal, stomach and pancreatic cancer.

Energy booster and skin care: It is a very essential vitamin which helps to boost energy, reverse the
aging process and nourish the skin by supplying purifying agents in the blood.

DNA replication and hair care: Folic acid is also needed for maintaining normal levels of red blood cells
in bone marrow and the replication of the DNA in the body. Vitamin B9 or folic acid is known to counter
hair loss.
Cancer prevention and cellular health: Methotrexate is a drug which is used to treat some cancer
affected cells by interfering with their ability to grow and divide. However toxicity of this drug can kill
healthy cells of the body. Leucovorin is a special form of folic acid which is used to protect healthy cells
from methotrexate toxicity. Cereals, breads, pasta, rice, green leafy vegetables, beans, legumes, orange,
tomatoes are some of the excellent sources of folic acid.

Folic acid pregnancy

Pregnant women, who are folic acid deficient, run a greater risk of developing congenital neural tube
defect (NTD). Without folic acid, the neural tube may not close correctly.   Several studies have indicated
that, adequate folic acid levels in pregnant women can prevent premature labor, reduce the rate of
infant mortality and miscarriages. All women of childbearing age should receive 400 micrograms (0.4
mg) of folic acid daily, to avoid the risk of neural tube defect. Folic acid also assists in the healthy
development of fetus and helps avoid conditions such as spina bifida as well as heart conditions. Spina
bifida is a serious birth defect in which spinal cord and spinal column does not close completely.

Folic acid is also essential for the healthy brain development of the baby and helps prevent a condition
known as anencephaly, in which baby’s brain does not develop properly inside a partially developed
skull. Consumption of food rich in folate can lower the risk of still birth and premature birth. In some
cases, folate deficiency in pregnant mothers can also lead to encephalocele, in which the baby’s brain
tissue protrudes through an abnormal opening in the skull.

Folic acid foods

Folic acid or vitamin B9 is water soluble B vitamin which is important for cellular reproduction and
metabolism. Deficiency of this vitamin can lead to severe birth defects and developmental diseases. A
healthy diet goes a long way in fulfilling the nutrient requirements of our body. Requirement of folic acid
can be fulfilled by including diet rich in folate. Folic acid is beneficial for pregnant mothers as it helps to
prevent birth defects such as neural tube defect (NTD), spina bifida and congenital heart diseases.
Following is the list of foods which are rich in folic acid:-

 Oranges
 Broccoli, brussel sprouts, spinach, cabbage
 Egg yolks
 Whole meal and white bread
 Lettuce, peas and cauliflower
 Poultry, pork, shellfish
 Citrus fruits and juices
 Cereals, bread, pasta and rice
 Spinach, asparagus
 Lentils, sunflower seeds
 Fenugreek, chickpeas
 Collard greens, turnip greens
  Millet, finger millet
 Whole wheat pasta, okra
 Boiled beats
 Mustard greens
 Romaine lettuce

Folic acid deficiency

Folic acid deficiency generally occurs when the body does not absorb enough folate. Deficiency of folic
acid can caused due to overgrowth of bacteria in small intestine, decrease in stomach acids, and surgery
of the intestine where folic acid is stored.

Anemia: Lack of folic acid in can hamper the red blood cell production which can lead to severe anemia
such as macrocytic anemia or megaloblastic anemia.

Nerve degeneration and irreversible neurological damage: Prolong folate deficiency can lead to nerve
degeneration and irreversible neurological damage.

Elevated Homocysteine levels: Homocysteine levels are also elevated due to folic acid deficiency, which
can increase the risk of atherosclerosis and other cardiovascular diseases.

Birth defects: Deficiency of folic acid has also been implicated as a cause of neural tube defects in the
developing fetus. Inadequate folate in mother can increase the risk of having a baby with birth defects
of brain and spinal cord. The requirement for folic acid increases during pregnancy. For pregnant
women, recommended daily allowance for folic acid is 400 micrograms.

Cancer: Folic acid deficiency can also lead to development of some cancers such as esophageal, stomach
and pancreatic cancer. Folate content of the food may be destroyed by prolonged cooking and usually it
is lost from refined foods because folate is highly susceptible to oxidative destruction.

Folic acid deficiency symptoms: Dizziness, irritability, pain, pallor, headache, oral ulcers, and elevated
heart rate are some of the symptoms which are associated with folic acid deficiency.

Folic acid side effects

Folic acid does not have any particular side effects but overdose of this vitamin can cause rashes, hives
or itchiness. In severe cases some people may experience tightness in the chest, swelling of mouth, lips
or tongue and numbness and tingling of the skin. Other symptoms which are associated with folic acid
overdose include:-

 Decreased appetite
 Nausea
 Insomnia
 Abdominal distension
 Flatulence
Folic acid supplement

Cardiovascular health and tissue synthesis: Folic Acid, also known as Vitamin B9 is a water soluble B
group vitamin maintains cardiovascular health, blood formation and tissue synthesis.

Extra supplementation: Folic acid supplements prove to be beneficial when the diet lacks in necessary
folic acid.

Reduce the risk of birth defects: Folic acid supplements help to prevent neural tube defects during
pregnancy and other birth defects in babies. It also assists in healthy brain development of the baby and
may lower the risk of still birth and premature birth.

Hair care, skin care and heart health: This vital supplement also prevents hair loss and helps skin look
radiant and well nourished. Folic acid supplements also help in maintaining homocysteine level which
reduces the risk of atherosclerosis and other heart diseases.

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