Folate and folic acid is a type of B vitamin that is not synthesized in the human body. For this reason, it can be taken from outside by consuming foods containing folic acid and by consuming supplements. Deficiency of this vitamin in the body can cause a number of health problems and complications. Folic acid, which the body needs very much, is especially important for the pregnancy process of expectant mothers and child development.
What is Folic Acid?
Folic acid is a synthetic form of vitamin B9 called folate. Folate is derived from the Latin word 'folum', which means leaf.
It is so named because it is abundant in green leafy plants. Although folic acid and folate are often used interchangeably, there is a big difference between them and they are two different forms of vitamin B9.
Folate is found in a variety of foods, mainly vegetables, but also legumes, eggs and fruit. However, many foods are supplemented with synthetic folate, i.e. folic acid. Folic acid, a water-soluble vitamin, is important for many cells in the body such as red blood cells and contributes to cell division. It has an important place for the flow in the human body to proceed in a systematic order. It is a vitamin that is important to consume enough during periods of rapid growth and development such as pregnancy, infancy and adolescence.
In cases such as pregnancy and breastfeeding, hyperthyroidism, liver diseases, hemolytic anemia, the amount of folic acid needed by the body increases. Folic acid deficiency is seen in individuals who consume alcohol frequently. In such cases, the physician may recommend folic acid supplementation if deemed necessary. Folic acid is also very important for the synthesis and repair of DNA and other genetic materials. Folic acid, a member of the vitamin B group, is associated with cardiovascular health, some types of cancer and various birth abnormalities and is therefore important for health.
Folic acid has a structure that can be easily broken down by heat contact. Therefore, when foods containing folic acid (such as arugula, kale, spinach) are cooked for a long time, intense heat causes folic acid loss. The way of cooking the food is important at this point. The method of boiling in water, especially when the water in which the food is cooked is poured and not consumed, causes an intense decrease in folic acid. The frying method causes less folic acid loss in this case.
What Does Folic Acid Do? What are the Benefits of Folic Acid?
- Folic acid, a synthetic folate, plays an important role in cell division and cell production. Folic acid, which has an important role in many different functions of the body, especially contributes to the growth of red blood cells.
- It contributes to the formation of DNA and RNA and is also effective for protein metabolism.
- Folic acid also plays a key role in the breakdown of homocysteine, an amino acid that can have harmful effects on the body when present in high amounts.
- It is important during periods of rapid growth, such as pregnancy and fetal development. It may be beneficial for the baby to take folic acid supplements before pregnancy for parents who want to have a child.
- It plays an important role in nervous system regulation and fetal development.
- It prevents the formation of diseases such as heart attack, dementia and stroke by reducing arteriosclerosis.
- It is effective in preventing depression and has positive psychological effects.
What are the Foods Containing Folate and Folic Acid?
Folic acid and folate are not synthesized biochemically in the human body. For this reason, this vitamin is provided through certain foods and supplements. Some foods contain higher amounts of folate and folic acid than other foods. These foods can be listed as follows:
- Legumes
- Green Leafy Vegetables
- Citrus fruits
- Liver (Since the liver is a storage organ, it is not recommended for pregnant women)
- Asparagus
- Egg
- Sunflower seeds
- Tomato juice
- Parsley, mint, coriander
- Strawberry
- Beetroot
- Brussels sprouts
- Broccoli
- Spinach
- Egg
- Soya Bean
- Celery
- Walnut
- Tahini
- Hazelnut
- Wheat
- Papaya
- Banana
- Avocado
What Causes Folic Acid Deficiency?
Folic acid is a vitamin B derivative with a water-soluble structure. In other words, excess folic acid that is not stored in the body's fat tissues and not used is excreted through urine. For this reason, the symptoms of a diet poor in folic acid can be observed in a short period of time such as a few weeks with a decrease in blood values. The recommended daily intake of folic acid from food or supplements varies depending on age and the level of absorption of the folate form consumed.
Some ready-to-eat and processed foods available in supermarkets today are also enriched in folic acid. As a matter of fact, most people do not have folate deficiency. However, the amount of folic acid in the body of someone who is pregnant may not be sufficient. The recommended daily amount of folate for an adult is 400 micrograms. Women during pregnancy and breastfeeding have a higher daily folate requirement and a daily folate intake of 500-600 micrograms is recommended. Vitamin supplements given by physicians to pregnant women during prenatal pregnancy have folic acid content at the recommended daily dose.
- The causes of folic acid deficiency are generally as follows:
- Excessive alcohol consumption
- Pregnancy
- Genetic variants
- Uncontrolled diets taken to extremes
- Dialysis
- Some medical drugs
- Consumption of overcooked vegetables
- Digestive system diseases such as celiac and short bowel syndrome, which adversely affect the absorption of folic acid in the digestive system
- After gastric bypass surgery
- Hemolytic anemias
What are the Symptoms of Folic Acid Deficiency?
When folic acid deficiency occurs due to many reasons, some symptoms and signs may occur:
- Drowsiness, fatigue, weakness
- Irritability
- Slowdown in growth and development
- Muscle weakness
- Neurological symptoms such as stinging, tingling or burning sensation
- Graying of hair
- Gastrointestinal symptoms such as nausea, vomiting, abdominal pain, weight loss and diarrhea; dizziness, headache
- Psychological problems such as depression, mental confusion, memory problems, problems with judgment and understanding
- When anemia occurs due to folic acid deficiency, symptoms of anemia such as pallor, shortness of breath