Folic acid, or folate, is a water-soluble nutrient and is part of the vitamin B complex. It helps benefit many body functions including the production of red blood cells and tissue cells as well as the maintenance of a healthy digestive system. Antibiotics and birth control pills can deplete the body of folic acid. Natural sources of folic acid include green leafy vegetables, beans and orange juice.
Significance
Folic acid works in synergy with vitamins C, B3, B6 and B12. According to Dr. Andrew Weil in the audio learning course titled "Dr. Andrew Weil's Guide to Optimum Health," folic acid plays a significant role in making sure that the amino acid homocysteine does not build up too much in the blood. Homocystiene is a breakdown product of protein metabolism, especially animal protein. Weil says that a high level of serum homocysteine is an independent risk factor of heart disease and heart attacks. According to Patrick Holford and Jerome Burne, authors of the book "Food is a Better Medicine than Drugs," a high level of homocysteine is also associated with physical degeneration in certain parts of the brain.
Function
Broadly, folic acid serves an important function in cardiovascular health, pregnancy and age-related disorders. According to Holford and Burne, low levels of vitamin B12 and folic acid are strongly associated with high levels of homocysteine in the blood, and an increased risk of Alzheimer's disease. Folic acid requirements also increase during pregnancy. It is critical for the development of the brain and nerves, and helps prevent neural tube defects, a problem in fetal development that occurs very early in pregnancy. According to Weil, the majority of people are deficient in folic acid. Taking a daily supplement of vitamin B complex, which should provide 400 mcg of folic acid, is recommended.
Benefits
Generally, folic acid benefits brain and nerve development, protein utilization and red blood cell formation. Folic acid helps lower the risk for heart disease, strokes and Alzheimer's disease. Folic acid, along with other B vitamins, helps increase levels of concentration, mood, and energy. Individuals with low levels of vitamin B folic acid are more likely to be depressed. Also, people who may have high levels of homocysteine in addition to low levels of folic acid may also be less likely to get positive results from anti-depressant drugs. According to Dr. Earl Mindell and Hester Mundis, authors of the book "Earl Mindell's New Vitamin Bible," other benefits of folic acid include improved lactation, protection against intestinal parasites and food poisoning, canker sore prevention and a delay in hair graying when used in conjunction with vitamin B5 and para-aminobenzoic acid.
Food Types
The best sources of folic acid include wheat germ, spinach, broccoli, peanuts, sprouts, sesame seeds and asparagus. Other foods which contain moderate amounts of folic acid include walnuts, avocados, cashews and hazelnuts. Folic acid may be robbed from food by high temperature, light and food processing.
Considerations
Lifestyle factors and diet that negatively affect folic acid levels in the body include alcohol, oral contraceptives, tobacco and sulfa drugs. In addition, this nutrient is depleted by mental and physical stress. Deficiency signs to look for include anemia, eczema, cracked lips, anxiety or tension, lack of energy, poor appetite, poor memory, stomach pains and depression. High intake of vitamin C, greater than 2g, increases excretion of folic acid. Mindell advises individuals who take high doses of vitamin C to supplement with folic acid.
References
- "Earl Mindell's New Vitamin Bible"; Earl Mindell, Ph.D., R.P.H and Hester Mundis; 2004
- "Food is a Better Medicine than Drugs"; Patrick Holford and Jerome Burne; 2006
- "Healing Foods"; Michael Murray, N.D. et al; 2005
- "Sounds True Audio Learning Course"; Dr. Andrew Weil's Guide to Optimum Health; 2002
- "The New Optimum Nutrition Bible"; Patrick Holford; 2004
Member Comments