Folic acid in the diet
Folic acid in the diet
The term of folic acid is a term used for calling the vitamin B9. It is actually a product created by the hand of men. Nonetheless, you can find it in nature with the name of folate. You can eat beans, citrus fruits, green vegetables, yeast, and mushrooms if you want to get the natural form of the vitamin B9.
Folic acid cannot be stored in your body, as the residual leftovers leave the body through the urine. Therefore you will need a constant supply of folate in your daily diet. It should not be an issue as folic acid has been added to multiple products such as pasta, flour, cookies, bread, and crackers, in numerous countries in the world.
Folic acid has multiple functions in your body, and that is why it is so important to be added in your everyday diet. Folate usually works in the company of other vitamins to accomplish certain tasks. His main function is the aid in the growth of tissues and on the activation of the cells. Furthermore, it helps in the formation of red blood cells, which would help you to avoid anemia. It also participates in the production of one of the most important blocks of our bodies, the DNA. Finally, when it is accompanied with vitamin B12 and vitamin C, it aids the body to use and create new proteins.
The folic acid is usually associated with the combat of low levels of folate. However, it has been tested that it is effective to treat some other issues, with more or less efficiency depending on the disease and on the individual. Some of the conditions that have a positive response to folic acid are:
- It serves as a complement to a medicine called methotrexate: it is believed that it can reduce the vomiting and cause, which are side effects of the methotrexate.
- High levels of homocysteine in the blood torrent: heart attacks and strokes have been linked to high amounts of homocysteine. Folic acid reduces homocysteine levels at least 20% when presented in people with normal or elevated levels of homocysteine.
- Advanced kidney disease: most of the kidney patients show high levels of homocysteine. Therefore taking folate it will help them to regulate the levels in their system.
- Anemia: folic acid is one of the main ways to combat and to prevent the “tired blood”.
- Prevention of conditions: when there is a folate deficiency your body might present some symptoms such as gray hair, mouth and peptic ulcers, diarrhea, and even it may cause poor growth. Therefore, you can prevent all this to happen if you include folic acid in your diet.
Folic acid has also shown positive effects on depression, high blood pressure, stroke, and vitiligo. However, they are not fully effective or they would require other vitamins in order to have a positive action.
Folic acid during this stage reduces the risk of multiple birth effects, particularly the neural tube ones such as spina bifida It is highly recommended for women to take folic acid during pregnancy as it will also help them to regulate their own systems. It is highly advised to begin with the intake during the first 3 weeks of pregnancy as it is the most critical stage of it.
Pregnant females of all ages are recommended to have a daily dose of 600 mcg regardless of age. And they are advised to begin the child’s intakes since their a birth with a 65 mcg per day dose until they reach the six months. The dose will gradually increase and it should depend on the individual’s necessities.
Folic acid is a vitamin that dissolves in water, therefore if you ingest the right quantity you should not present significant setbacks. Nonetheless, it is advised to suspend the use of folic acid if you have been taking it for a long period of time as it might cause some side effects. Also, it is believed that if you quadruple your dose of folic acid, the chances of a heart attack would increase considerably.
As previously mentioned, folic acid is present in multiple forms in nature, especially in food that we ingest every day. However, sometimes we do not ingest those products or if we do so, the dose might be a little bit low from what we need to. So, if you want to make sure to receive the right amount of folate, you should know the number of how much do you need to take.
The dose varies depending on age, gender, and disease. Therefore if you have a disease you ought to consult a doctor to get the right amount of folic acid that you should take. If not, here are some of the recommended daily doses depending on age and gender.
- Children from 1 to 3: 150 mcg.
- Children from 4 to 8: 200 mcg.
- Children from 9 to 13: 300 mcg.
- Males and females aged 14 or more: 400 mcg.
- Pregnant women: 600 mcg.
Why should I include folic acid to my diet?
As you can see the benefits of taking folic acid are greater than the setbacks. Additionally, you can find the folate in multiple form and shapes in nature. Whether you prefer vegetables and bean, or if you are a meat lover, you will get part of the folic acid you might need in your daily life.