Folic acid, also known as folacin or folate, is a B vitamin. Obtaining adequate amounts of folic acid has many benefits, including reducing the risk of heart disease and decreasing the incidence of breast and colon cancer. Women who are pregnant especially should consume sufficient quantities of folic acid, as this has been shown to prevent certain birth defects.
Functions
The main functions of folic acid is to assist in the absorption and use of amino acids, which make up protein, advance the development of red blood cells and convert vitamin B12 into a coenzyme to assist with the production of rapidly growing cells. Coenzymes support enzymes in completing their natural function. Enzymes are catalysts which affect chemical reactions within the body.
Food Sources
You can obtain folic acid from a variety of foods. These include bread, flour, pasta, cereals, dark green, leafy vegetables, broccoli, brussels sprouts, oranges, bananas, grapefruit, milk, cheese, yogurt and dried beans. Folic acid is a water-soluble vitamin, meaning that it is easily absorbed into the body and broken down very quickly. Therefore, this vitamin needs to be replaced on a daily basis.
Deficiencies
A deficiency of folic acid can lead to a condition called anemia, or a lack of mature red blood cells. It could also result in a gastrointestinal tract deterioration. Other problems resulting from a deficiency in folic acid include a smooth and red tongue, mental confusion, weakness, fatigue, irritability, headaches, diarrhea, heart disease and stroke. Should a pregnant women not consume enough folic acid, the result could be devastating for the birth of the child.
Neural Tube Defects
A pregnant woman who fails to take enough folic acid could be placing her unborn child at risk for neural tube defects. Neural tube defects are when the brain or spinal cord does not develop properly. The two main types of afflictions are spina bifida (split spine) or anencephaly (no brain). It is recommended that adults get at least 400 mcg and pregnant women get 600 mcg of folic acid on a daily basis.
References
- "The Complete A-Z Nutrition Encyclopedia"; Leslie Beck; 2010
- "Nutrition Now"; Judith Brown; 2002
- "Understanding Nutrition"; Eleanor Noss Whitney and Sharon Rady Rolfes; 2002
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