Folic acid, also known as vitamin B9, vitamin B11 or folate, is needed by every human being. Unfortunately, almost everyone suffers from a deficiency of this vitamin. Lack of folic acid is especially dangerous for pregnant women, as it can cause serious defects to the fetus. What role does folic acid play in the body? What are the sources of folic acid and the dosage of folic acid, who should take folic acid tablets?

Folic acid - characteristic

Folic acid(vitamin B9 , vitamin B11, vitamin M,folateor folate ) is needed by every cell in our body, from conception to old age. In fact, it is not one chemical compound, but a whole group of about 20 pterin derivatives - a substance that, among others, colors butterfly wings.

Folic acid is found in the tissues of many plants and animals.It was first isolated in the 1940s from spinach leaves. The name comes from the Latin word folium, meaning leaf. Physically, folic acid is a pale yellow substance that is soluble in water.

The level of folic acidin the body drops when we live under stress, drink coffee and alcohol, smoke cigarettes, take acetylsalicylic acid and some contraceptives. His stocks are depleted by a bad diet and constant weight loss.

Folic acid - role in the body

Folic acid is involved in the synthesis of nucleic acids from which DNA, our genetic matrix, is formed. Thus, it regulates the growth and functioning of all cells. Folic acid with vitamin B12 also participates in the formation and maturation of red blood cells, therefore it has a hematopoietic effect. Without it, we risk anemia. Scientists also believe that vitamin B9 probably protects the body against the development of cancer, it lowers, among others, the risk of cervical cancer.

Folic acid - dosage. Recommended Daily Allowance (RDA)

  • children: from 1 to 3 years of age- 150 μg; from 4 to 6 years of age - 200 μg; from 7 to 9 years of age - 300 μg
  • boys:from 10 to 12 years old - 300 μg; from 13 to 18 years of age - 400 μg
  • girls- from 10 to 12 years old - 300 μg; from 13 to 18 years of age - 400 μg
  • men:400 μg
  • women:400 μg
  • pregnant women:600 μg
  • lactating women- 500 μg

Source: Nutrition standards for the Polish population - amendment, Food and Nutrition Institute, Warsaw 2012

Folic acid and homocysteine ​​levels

Folic acid along with other vitamins from fat B also affects the level of homocysteine ​​- an amino acid that determines our he alth. While the average and low concentrations of this amino acid do not pose a threat to us, its high concentration may disturb the physiological processes of cells. In particular, this applies to tissues undergoing intensive development.

Recent scientific studies show that elevated homocysteine ​​levels often accompany heart disease, heart attacks, strokes and venous clots. This amino acid can facilitate the oxidation of "bad" cholesterol, which in this form has a greater impact on the formation of atherosclerotic lesions. In addition, homocysteine ​​accelerates the development of atherosclerosis, damaging blood vessels and lowering the level of nitric oxide - a compound that dilates them.

The body has two mechanisms for maintaining a safe level of homocysteine. It can convert it into cysteine, found in almost all proteins, especially hair keratin, or into methionine.

Methionine is transformed into soothing serotonin, thanks to which we fall into a deep and relaxing sleep, and norepinephrine, which affects our daily activity.

Both these compounds, included in the so-called Happiness hormones play an important role in the nervous system and ensure our well-being. It has been found, for example, that folic acid deficiency is a common occurrence in people with depression.

See which vegetables contain the most folic acid:

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Author: Time S.A

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Folic acid - deficiency. Symptoms and effects

Folic acid deficiency in the body can lead to:

  • anemia
  • degenerative disorders
  • cardiovascular diseases
  • osteoporosis
  • cancer
  • increases the risk of neural tube defects in the fetus.

Folic acid - excess. Symptoms and effects

Excessive consumption of synthetic folic acid can mask the symptoms of vitamin B12 deficiency, making diagnosis difficult and preventing irreversible degenerative processes in the nervous system.

In addition, an excess of folic acid in early neoplastic changes may intensify the process of carcinogenesis (carcinogenesis).

Folic acid - sources. Where is vitamin B9 found?

Dark green vegetables, wholemeal grains, pulses and fruit are a rich source of folate in the diet.

Unfortunately, it decomposes quite easily under the influence of higher temperature and sunlight. Storing food for too long can destroy half of the folic acid it contains, and we lose up to 70% of it during cooking.

The lowest folate losses are related to low-processed products, such as vegetable salads (about 5%), and the greatest losses - to stewed and cooked products (50-80%).

The body is unable to store this vitamin for a long time. Therefore, it should be supplied every day, i.e. eat as many raw vegetables as possible, especially those in which there is also vitamin C (its addition to some extent protects folic acid against decomposition).

Interestingly, ourbody is only able to absorb this vitamin from food in 50 percent , while in the synthetic form - almost 100 percent. Therefore, even if our diet is rich in folic acid, we will also need additional support, such as tablets with folic acid or methylated folic acid.

Folic acid during pregnancy and before pregnancy

For the sake of your baby, you need to take folic acid. Already between the 17th and 30th day after conception, he develops a nucleus of the nervous system, called the neural tube. It later transforms into the spinal cord and the brain.

Congenital neural tube defects (WCN) are the result of disruption of the "closing" process. Then, amniotic fluid reaches the brain and spinal cord. Development of these organs is stopped. This leads to the formation of cerebrospinal hernia, anencephaly and spina bifida A child born with anencephaly can only live a few hours, and spina bifida usually causes lower body paralysis, often in conjunction with mental retardation.

In Poland, these defects occur quite often, on average in 1-2 cases per 1000 births. To prevent them, all women must take 0.4 mg of folic acid daily at least several months before a planned pregnancy. Thanks to this, they can by as much as 75 percent. reduce the risk of a neural tube defect in a child.

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