Folic Acid Foods to Prevent Deficiency

By Jairlyn on December 2nd, 2009 HealthMad.com

Folic acid, also known as Vitamin B9, is an important vitamin for red blood cells and several other body functions. This supplement use and eating Folic acid rich foods preventing a deficiency is easy.

What is Folic acid
Folic acid is a water soluble vitamin a.k.a. vitamin B9. Folacin is another name for it. In its natural form Folic acid is called Folate. The liver changes the Folic acid into dihydrofolic acid and it is this form that the human body makes us of. The speed at which the liver makes dihydrofolic acid is rather slow so it is important to keep a good level of Folic acid in the body. Vitamin supplements can help in this. Folic acid is vulnerable to break down in ultraviolet light.

Folic acid is key to the body. It aids with the synthesis and repair of DNA. It’s important for cell growth, especially those cells that grow and reproduce rapidly. In children and adults this is primarily red blood cells. In unborn infants it is nearly everything as they grow and mature quite rapidly. An increase and supplementation of Folic acid is very important for pregnant mothers.

Folic acid deficiency issues
There a number of diseases and conditions caused by Folic acid deficiency because it is required in so many body processes. Anemia is a common condition. Anemia comes in multiple varieties but most center around a low red blood cell count. As it is the red blood cells that take oxygen from the lungs to the rest of the body this can add to numerous other problems of most organs. Weakness and fatigue may happen with Anemia from a low oxygen amount in the human body. Fatigue can be common for a multitude of conditions or even just a lack of sleep. This makes it difficult to self diagnose.

Mental issues like depression or confusion can occur. Those that have a Folic acid deficiency will also have a higher risk of stroke and heart disease.

Women that are pregnant and have a Folic acid deficiency also means to a deficiency for the unborn child. If this occurs during the first trimester then a condition called Neural Tube Defects can develop. The end result is a deformation of the spine, skull and brain in the child. Extra vitamin supplements in before this happens after conception are highly encouraged. For both men and women, a Folic acid deficiency can cause sub-fertility rates as vitamin b9 helps with reproductive cells.

Ways to get Folic acid
There are numerous Folic acid foods that can get most of your daily Folic acid requirements. Leafy vegetables such as turnip greens and romaine lettuce are high in Folic acid. Some other vegetables such as asparagus, beets, and broccoli are also good sources of Folic acid. Some legumes like peas and beans have good quantities of Folic acid. Brewer’s yeast is an additional source.

Though perhaps a little controversial, some grains and cereals have Folic acid added into them. Not all governments require or even encourage the increase of Folic acid into foods. In the United States, enriched cereals and breads had Folic acid introduced in 1998. Carefully check the label of any grain product to check if it is or is not fortified with Folic acid.

Vitamin supplements have a higher bioavailability then natural Folic acid in foods. Bioavailability is the how easily a food or nutrient gets absorbed by the body. For this reason, taking vitamin supplements might be the best way to get the recommended daily allowance. Especially in pregnant or seeking to become pregnant women that will need a dramatic increase in their Folic acids levels.

Risk of toxicity is low because it is water soluble and if you do consume more then you absorb the rest can be carried out with urine. The one known side effect of Folic acid o.d. is that it worsens the effects of vitamin B12 deficiency. However if one is taking a multivitamin supplement this will be a lessened concern since both vitamins will be consumed at the same time.