Folic acid (otherwise known as folate) is a member of the B group of vitamins. It plays a crucial role in the metabolism of DNA, formation of enzymes, development of red blood cells and prevents anaemia. It also plays an important role in the production of healthy hair, skin and nails.
Why Do We Need Folate?
When folate is taken during the course of pregnancy, it has been found to protect against neural tube defects such as spina bifida and anencephaly. It may also assist in preventing oral and facial birth defects such as cleft palate and the rare condition encephalocele.
Folate is also required for cell development and blood production. A foetus takes folate from the mother's blood as it grows and this can create a shortage for the mother.
However, folate isn't only necessary during pregnancy - studies have shown that folic acid assists in fighting the war against cancer, Alzheimer's and heart disease.
How Much Folate Do We Need?
According to nutritionist Catherine Saxelby of Foodwatch, the recommended daily intake of folic acid is 200 micrograms (adults) or 400 micrograms when planning conception. It is advisable to increase folic acid intake one month before conception and maintain the dosage for the first trimester of the pregnancy.
Which Foods Contain Folate?
Folate can be found in vegetables, particularly green leafy vegetables, as well as other plant foods such as fruit, dried beans, peas and cereals. Many cereals, breads, pasta and flour available in the supermarket now have added folate. The label will specify if this is the case.
It may be tricky to determine folate intake by foods consumed as folate levels can be affected by how the food has been preapred, produced or manufactured as well as how long it has been stored. Inadequate folate intake is most likely to occur in smokers, pregnant women, those who are stressed, take birth control pills, are severely underweight or suffer from illness.
Dietary sources of folate include:
- Spinach (raw) - 1 cup - Excellent nutritional value
- Asparagus (cooked) - 1 cup - Excellent nutritional value
- Lettuce - 1 cup - Very good nutritional value
- Bread (fortified) - 2 slices - Very good nutritional value
- Wholemeal bred - 2 slices - Very good nutritional value
- Oranges (including juice) - 1 cup - Very good nutritional value
- Lentils (cooked from dry) - 1 cup - Excellent nutritional value
- Chickpeas (cooked from dry) - 1 cup - Excellent nutritional value
- Lima Beans (cooked from dry) - 1 cup - Very good nutritional value
- Peanuts - 1 cup - Very good nutritional value
What Happens if We Don't Get Enough Folate?
Folic acid deficiency is one of the most common vitamin deficiencies. It can result in anaemia. This is due to the impairment of the production of red blood cells. Symptoms of anaemia include extreme fatigue, dizziness, shortness of breath, a red, irritated tongue and reduced sense of taste, pale skin, paranoia, heart palpitations, forgetfulness, headache, weight loss and insomnia.
So be sure to fill up on folate, because according to the Victorian Folate Campaign:
"You cannot consume too much folate. Using folate supplements over many years is safe and is not addictive - it's the same as taking any other vitamin."
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Novella Besso - Hello, My name is Novella Besso. Like many aspiring online authors and journalists I decided to join Suite 101 to share with the world ...
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