Folic acid is one type of vitamin B known as B9. Folic acid is a man made vitamin produced from naturally existing folate. It is a vital nutrient required for the production of red blood cells and also serotonin and norepinephrine which are the important chemical components of the central nervous system. Folic acid helps in the prevention of birth defects in the neural tube known as spina bifida. Folic acid is also found to protect people from heart diseases though further research is being carried out in this field. This vitamin helps in making DNA, the genetic material of the human body which normalises the functions of the brain. It is also a significant component of the fluid in the spine.

Some causes of folic acid deficiency includes poor eating routines and regimen, poor absorption power of folic acid content, malnourishment of folic acid during pregnancy, certain types of diseases and medication, consumption of oral contraceptive pills and alcoholic addiction.

A normal balanced diet may not be sufficient for fulfilling the minimum folic acid nourishment for the body since there is very few food items containing adequate folate content required for the body.

Women generally require additional supplements of this vitamin especially during their pregnancy. Generally, women who are in the first pregnancy trimester (first 12 weeks) are advised to take at least 400 mcg of folic acid. A diet rich in folate reduces the risk of birth defects of the baby and increases the chances of foetus miscarriage. In fact, it may be advisable to start on the folic acid supplements even before conception as the neural tubes close by the first four weeks during the pregnancy period.

In a normal diet, only 50% of the folate is retained while the other 50% gets lost while cooking. The vitamin is destroyed by overcooking the above food items, hence it is advisable to cover the food with a pan and use minimum amount of water for boiling. Try including microwaved, light steamed or raw vegetables in your diet regimen to get the best fruits for folic acid.

Some examples of folate-rich foods include cooked macaroni and noodles, Brussels sprouts, cooked lentils, white rice and spinach, chickpeas, tomato juice, black eyed beans, kidney beans, boiled or steamed asparagus and broccoli, hard-boiled egg, tinned salmon, fortified cereals for breakfast, green leafy vegetables, corn, ladies finger, cauliflower, mustard greens, beetroot and green pepper. For best results, you should include vegetables which are stir-fried in sesame oil during dinners.

In addition, fruits such as cantaloupe melons, strawberries, pineapple, bananas, raspberries, oranges and papayas and nuts such as walnuts, almonds, sesame seeds, cashews, walnuts and peanuts, also contain folic acid. Whole grain flour, Soya flour, oats and whole meal bread are other examples of sources of folic acid.

Folate deficiency results in weakness, tiredness, fatigue and grumpiness. Loss of appetite, digestive disorders, diarrhoea, sore tongue, weight loss, headaches, irritability, heart palpitations, forgetfulness and other behavioural disorders are other common symptoms of lack of adequate folic acid in the body.

Folic acid along with vitamin B12 helps in reducing the possibilities of other disorders like mood swings and dementias. Fish, meat, poultry and dairy products are the best sources of vitamin B12.

Jason Ladock

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