What folic acid does for your body
Most people hear of taking folic acid during pregnancy and most don't think of it as a much needed supplement that everyone needs. Folic acid has received increased research over the past decade because there is a new perception that it can benefit more than just pregnant women. Let's take a closer look at what folic acid does for your body.
What is Folic Acid?
Folic acid, or folate is found in the vitamin B (B9) group. You can take it through a vitamin supplement but it can also be found in leafy green vegetables like kale and spinach. It can also be found in orange juice and enriched grains. Studies have also found that women who take folic acid before and during pregnancy can reduce the risk that their baby will be born with a serious neural tube defect. Scientists have found that folic acid is crucial to the development of DNA and can play a large role in cell growth and development.
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Folic acid and Cellular function and repair
Folic acid is one of the key vitamins in cellular function and repair. When someone doesn't have enough folic acid it can lead to impaired cell division and to alterations in protein synthesis. Folic acid is also involved in the synthesis of nucleotides and amino acid metabolism.
Folic acid and blood
Believe it or not folic acid helps in the formation and maturation of both red and white blood cells. Many individuals found to be anemic are deficient in folic acid; the elderly, the poor, and pregnant women are most often found in this group. If you're not sure if you're anemic here are some of the most common symptoms:
- Fatigue
- Regular headaches
- Irregular heartbeat
- Lack of appetite
- Weight loss
- Irritability
- Forgetfulness
Where can you find folic acid?
Folic acid can be found in many different types of foods and most people don't even realize how much they don't get the important vitamin. Many people are lacking in folic acid and vitamin B. The Food and Drug Administration have recommended that the percentage of folate is above 400mg. Unless you are taking a supplement from your doctor it is extremely common for people to be deficient in folic acid. There are however other ways to get more folic acid and vitamin B12 into your diet. Here are some sources of folic acid and vitamin B12:
- Leafy green vegetables: If you're not taking a supplement or vitamin B12 pill every day you can get more folic acid by eating leafy green vegetables like spinach, northern beans, or spears of asparagus. These are all excellent foods to eat in order to get your folic acid intake not to mention all the other health benefits of eating them. Some other vegetables that contain amounts of folic acid are green peas, broccoli, lettuce and avocados.
- Some acidic fruits also contain folic acid as well like oranges and orange juice. Most foods that are dark green in color will have high folic acid values along with a few fruits. By checking the DV values for the foods you eat, you should be able to tell if or how much folic acid you are getting in your diet.
- Folic acid can also be found in liver and yeast. Some is synthesized by bacteria in the intestines. As cooking destroys most of the folic acid it's a good idea to include raw fruits and vegetables in your diet.
Understanding what folic acid does for your body can help you make sure that you're getting enough of your daily vitamin B12 and folic acid.
