What is folic acid used for? Everything you need to know about this vitamin

Its name derives from the Latin folium (leaf), since first extracted from spinach leaves, and is abundant in dark green leafy vegetables. It is a water soluble vitamin of group B, also known as vitamin B9. The term “folate” is used generically to refer to a wide variety of substances related to it.

What is folic acid used for?

folic acid intervenes in capital processessuch as the formation of DNA and RNA nucleic acids, the metabolism of certain amino acids, the formation of the heme group of hemoglobin and4a synthesis of neurotransmitters and elements of nerve cells.

The investigations allowed us to know that taking folic acid supplements before conception and during the first months of pregnancy significantly reduced the risk of birth defects closure of the neural tube.

Later, studies focused on the relationship between folic acid supplementation and decreased homocysteine ​​levels in plasma, an important finding considering that this is a risk factor in cardiovascular diseases.

Subsequent studies have indicated that a low level of folates is also associated with cancers cervix, colon and rectum, lung, esophagus, brain, pancreas and breast. Of all of them, due to its direct relationship with diet, the Colorectal cancer.

The deficiency of this vitaminwhose classic clinical manifestation is the so-called anemia megaloblasticIt is one of the most common in the world. The causes can be multiple, but the most important is insufficient intake, to which must be added the excessive intake of processed and processed foods, particularly if one takes into account the sensitivity of folates to physical and chemical agents of the environment.

How much folic acid should you take a day?

It is still a matter of debate. The usual recommendation was 200 mcg/day for adult men and women. But there is no unanimity about it and according to the countries and organizations the recommendations are different.

There are even recent studies that indicate how convenient to take 400 mcg/day Both men and women.

Why do pregnant women take it?

It is one of the most important vitamins before and during pregnancy since in adequate doses the risk of the baby suffering from neural tube deficienciesstructure that gives rise to the brain and spinal cord.

In the US 6 are recommended00 mcg/day to pregnant women. It is essential to consult the doctor.

Where is it found in higher doses?

Foods that contain more folates include many green leafy vegetablessuch as spinach and chard; other vegetables like broccoli and Brussels sprouts; legumes (chickpeas and soybeans); nuts (peanuts and almonds) and whole grains.

Here you can consult a list of foods rich in folic acid.

Are fruits great sources?

Yeah. Fruits such as orange, mango, kiwi, banana or melon contain between 20 and 40 mcg of folic acid per 100 g.

They are not notable amounts, but a daily consumption of 300 or 400 g of these fruits (few calories) ends up representing a very significant part than is recommended per day.

Who can suffer from its deficiency?

Pregnant women, elderly people and newborns They are, for different reasons, groups that can suffer from their deficiency.

There are also other risk situations: certain intestinal problems, vitamin B12 deficiency or drug treatments such as antibiotics and oral contraceptives.

Is folic acid related to pernicious anemia?

folic acid supplements can mask the diagnosis pernicious anemia due to vitamin B12 deficiency, first manifested by haematological (blood) signs similar to those of folate deficiency.

Folic acid can correct these signs but does not prevent subsequent neurological damage.

Is it very sensitive to cooking?

Yes. A cooking of more than 15 minutes it can destroy between 60 and 90% of the folates in food. To minimize these losses it is best to steam or bake and cook the whole leaves.

For the same reason, it is important to incorporate generous amounts of Foods that can be eaten raw.

Can excess be dangerous?

folic acid does not produce toxicity nor in amounts that represent one hundred times the minimum requirements.

Being water soluble, excesses tend to be eliminated with urine and not to accumulate in tissues, as occurs with fat-soluble vitamins. Therefore, no toxic effects have been described when ingested through the diet.

What are the best sources of folic acid?

This is the content per 100g of food:

Brewer’s yeast: 922 mcg Peanut: 110 mcg Wheat germ: 271 mcg Broccoli: 103 mcg Almond: 96 mcg Cooked chickpea: 180 mcg Bean sprouts: 160 mcg Swiss chard: 90 mcg Wheat flakes: 159 mcg Beet: 90 mcg Spinach : 140 mcg Brussels sprouts: 90 mcg Dried broad beans: 78 mcg Endive: 127 mcg Cauliflower: 69 mcg Endive: 116 mcg Walnuts: 66 mcg Green beans: 60 mcg 1 Oats: 60 mcg Sesame: 58 mcg Sweet potato: 52 mcg Mung beans: 47 mcg Orange: 37 mcg Lettuce: 35 mcg