FOLIC ACID : An Essential Element for RBCs & DNA

1)   What Is Folic Acid

Folic acid is a man-made form of a B vitamin called folate. Folate occurs naturally in food, and folic acid is the synthetic form of this vitamin. Folic acid is a synthetic form of vitamin B9 that is added to some foods and supplements. However, folic acid must be converted into active vitamin B9 before your body can use it, but some genetic mutations can slow this process.

It is a key ingredient in the making of the nucleic acid that forms part of all genetic material. Since 1998, folic acid has been added to cold cereals, flour, breads, pasta, bakery items, cookies, and crackers, as required by federal law.

Foods that are naturally high in folate include leafy vegetables (such as spinach, broccoli, and lettuce), okra, asparagus, fruits (such as bananas, melons, and lemons) beans, yeast, mushrooms, meat (such as beef liver and kidney), orange juice, and tomato juice.

2)   Folate

Folate, also known as Vitamin B₉ is one of the B vitamins. Folate is essential for the body to make DNA and RNA and metabolise amino acids, which are required for cell division. As humans cannot make folate, it is required from the diet, making it an essential vitamin. It occurs naturally in many foods.

Manufactured folic acid, which is converted into folate by the body, is used as a dietary supplement and in food fortification as it is more stable during processing and storage.

3)   How Much Folic Acid We Need Each Day

Research suggests that most people don’t eat enough naturally folate-rich foods to meet their needs. Because of this, many countries, now add folic acid to refined grain products, such as white flour, bread and cereals. In the US, this practice has increased folate consumption by 28% and reduced the rate of folate deficiency — measured by the amount of folate in red blood cells — from 39% to less than 4% of the population.

The recommended adult daily intake of folate is 400 micrograms from foods or dietary supplements.

4)   Importance

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

-  Enhancing brain health, although the evidence is mixed and more research is needed

-  Age-related hearing loss

A complex interaction occurs between folic acid, vitamin B₁₂, and iron. A deficiency of one may be "masked" by excess of another, so when taken as dietary supplements, the three need to be in balance.

  5)   Benefits

5.1)   Prevention of Neural Tube Defects : Low folate levels during the early weeks of pregnancy have been linked to neural tube defects in infants, such as malformations of the brain, spine and/or spinal cord.

Since up to 90% of women don’t have adequate folate levels for maximum protection against neural tube defects, it is recommended that pregnant women get 600-800 mcg of folic acid per day from their diet or supplements starting 1 month before pregnancy and during pregnancy. Pregnant women with a history of neural tube birth defects are advised to get 4000 mcg of folic acid per day.

5.2)   Reduced Homocysteine Levels : Adequate folate helps reduce levels of homocysteine, an inflammatory molecule linked to the development of heart disease. Folate helps lower homocysteine levels because it’s required in the process of converting homocysteine into another molecule called methionine. Without enough folate, this conversion slows down and homocysteine levels rise. Taking folic acid lowers homocysteine levels by 20% to 30% in people with normal to slightly elevated homocysteine levels.

5.3)   Effective for Toxicity caused by the drug methotrexate : Taking folic acid seems to reduce nausea and vomiting, which are possible side effects of methotrexate treatment.

5.4)   Rheumatoid arthritis : Folic acid is often used to support a methotrexate prescription for rheumatoid arthritis. Methotrexate is an effective medicine for this condition.

5.5)   Cancer Prevention : High intakes of folate may protect against certain cancers, including those of the breast, gut, lung and pancreas. This is likely because of folate’s role in gene expression — controlling when genes are turned on or off.

5.6)   Effective for An eye disease that leads to vision loss in older adults (age-related macular degeneration or AMD) : Research shows that taking folic acid with other vitamins including vitamin B6 and vitamin B12 reduces the risk of developing age-related vision loss.

5.7)   Effective for Depression : Research shows that taking folic acid along with antidepressants improve symptoms in people with depression.

5.8)   Effective for High blood pressure : Research shows that taking folic acid daily for at least 6 weeks reduces blood pressure in people with high blood pressure.

5.9)   Effective for Stroke : Taking folic acid can reduce the risk of stroke by 10% to 25% in people who live in countries that don't fortify grain products with folic acid.

6)   Foods That Contain Folic Acid

Since folic acid is synthetic, it does not occur naturally in foods. It is commonly added to refined grain products and used in supplements.

    Foods that are often fortified or enriched with folic acid include:

Bread ; cereals ; cakes ; cookies ; cornmeal ; energy drinks & protein bars ; white pasta ; white rice ; asparagus ; baker's yeast ; broccoli ; cabbage & cauliflower ; egg yolk ; potato ; lettuce ; many fruits (especially papaya and kiwi) ; milk ; peas ; spinach ; sunflower seeds

7)   Natural food sources

Natural food sources of folate include:

-  Edamame : 121% of the RDI per cup (155 grams)

-  Lentils : 90% of the RDI per cup (198 grams

-  Beans : 74% of the RDI per cup (171 grams)

-  Asparagus : 68% of the RDI per cup (180 grams)

-  Okra : 68% of the RDI per cup (184 grams)

-  Spinach : 66% of the RDI per cooked cup (180 grams)

-  Artichokes : 50% of the RDI per cooked cup (168 grams)

-  Collard greens : 44% of the RDI per cooked cup (190 grams)

-  Turnip greens : 42% of the RDI per cooked cup (144 grams)

-  Broccoli : 42% of the RDI per cooked cup (156 grams)

8)   Signs and Symptoms of Folate Deficiency

Folic acid deficiency occurs when not enough folate or folic acid is present in the body.

Signs and symptoms of folate deficiency include:

-  Elevated homocysteine levels in the blood

-  Megaloblastic anemia, a type of anemia with enlarged red blood cells

-  Fatigue

-  Weakness

-  Irritability

-  Shortness of breath (asthma)

-  A higher risk of developing clinical depression

-  Possible problems with memory and brain function

-  A higher risk of potentially developing allergic diseases

-  A higher potential long-term risk of lower bone density

-  Sores around the mouth

-  Irritable mood

-  Loss of appetite

-  Weight loss