Folic Acid Sources, Benefits, Functions and Deficiency Diseases
Folic Acid:
Folic Acid is also known as “Vitamin B9″, “folacin” or “folate”. Folic acid is a form of water-soluble vitamin and it is one of the B-complex vitamins essential for our body.
A folic acid is an inactive form of folate and its reduced forms like dihydrofolate and tetrahydrofolate are active forms. Folic acid gets destroyed when the food is overcooked.
Importance of Folic Acid
The liver is the largest and most important organ of our body carrying out several essential functions like emulsification of fats, secretion of bile salts and bile acids etc, and secretion of several vitamins and clotting factors.
The liver is the primary organ for the metabolism and inactivation of drugs.
Folic acid Dosage
For the liver to function properly, 400 micrograms of ‘folic acid’ (Vitamin B9) is required for the body daily. And the requirement of this folic acid is even more at 600 micrograms per day for pregnant women which is essential in the development of the foetal brain and spinal cord.
Functions of Folic Acid in our body
Folic acid plays a vital role in the formation of DNA and RNA. It is essential for the production and maintenance of new cells. Folate is also essential for the metabolism of homocysteine and helps maintain normal levels of this amino acid. Folic acid is mainly important during infancy and pregnancy.
Recent research has proved that if Folic Acid is taken as per the required amount in daily food, it mostly prevents the attack of Alzheimer’s (loss of memory in old age) and heart diseases.
Sources of Folic Acid:
Liver, meat, eggs, milk, fruits, cereals and leafy vegetables.
The Chief Sources of Folic Acid and the respective quantity present in them are :
Papaya – 116 micrograms
Orange Juice (1 Cup) – 72 micrograms
Boiled Groundnuts (1 Cup) – 87.53 micrograms
Boiled Peas (1 Cup) – 56micrograms
Spinach (1 Cup) – 179micrograms
Cauliflower (1) – 54 micrograms
Folic acid is also present in ample amounts in beans, soya, corn, etc.
Deficiency Diseases of Folic Acid:
Diarrhoea, anaemia and loss of leucocytes.
The deficiency of folic acid causes diarrhoea, anaemia and a decrease in the number of leucocytes. This deficiency also affects cell division in tissues such as intestinal mucosa.
Folate deficiency:
Folic Acid if taken in excess amounts, leads to vitamin B12 deficiency and alters the functions of the brain. High levels of folic acid can provoke seizures in patients taking anti-convulsant medications, so they have to consult a doctor before taking folate medication.
Folic acid during Pregnancy:
Folic acid if taken during early pregnancy, helps in the proper development of the brain and all other organs. Folic acid prevents congenital malformations and several other neural tube defects. Folic acid helps in rapid cell division and cell growth. Folic acid, when taken properly during the first trimester of pregnancy, prevents birth defects in children.
Benefits of Folic Acid (Vitamin B9)
- Folic acid is very essential for performing various body functions.
- Folic acid is required for the synthesis of nucleic acids like DNA and RNA.
- Folic acid is also essential to repair the DNA and acts as a cofactor in many biological reactions.
- Folic acid helps in the rapid cell division and growth of cells during infancy and during pregnancy.
- Both adults and children require folic acid for the production of red blood cells in the bone marrow.
- Folic acid helps in the prevention of anaemia.
Recommended Dietary Allowances for Folate for Children and Adults
Age (years) Males and Females(μg/day) Pregnancy Lactation
1-3 150 N/A N/A
4-8 200 N/A N/A
9-13 300 N/A N/A
14-18 400 600 500
19+ 400 600 500