Spinach contains no folic acid, but it does contain 58 mcg of folate. Folate, or vitamin B-9, is found naturally in many fruits and vegetables. Folic acid is the synthetic version of folate. It is manufactured for use in supplements and since 1998 it has been used to enrich flour, bread, cereals, pasta, crackers and even cookies. Folic acid is also known as folacin or pteroylglutamic acid. Do not take any supplements without first discussing it with your physician.
Folic Acid
Like folate, folic acid helps your body produce and care for cells, create DNA and RNA, make new red blood cells and maintain healthy amino acid level. It is also essential for proper metabolism. Doctors prescribe folic acid to pregnant women to prevent birth defects and anemia. Your doctor may also prescribe folic acid supplements if a blood test indicates a low folate level. Folic acid supplements are used to treat nutrient malabsorption, liver disease, kidney disease and ulcerative colitis. According to the National Institutes of Medicine, some people use folic acid as a preventative measure against heart disease, stroke and some forms of cancer.
Spinach
In addition to folate, spinach is a natural source of other B-complex vitamins: thiamine, riboflavin, niacin, pantothenic acid and vitamin B-6. It also contains calcium, iron, magnesium, potassium, zinc and vitamins A and C. Spinach is a source of dietary fiber and protein too. Just 340 g of raw spinach contains about 10 g of protein.
Research
In the June 2008 issue of "Cancer Epidemiology, Biomarkers & Prevention," E. Georg Luebeck wrote that the relationship between colorectal cancer and folic acid supplements is highly complex. According to his research, unless you begin taking folic acid supplements before age 20, the supplements may actually increase your risk of developing colorectal cancer. The risk rate changes based on when supplements begin, how long they last and the rate of cell mutation. Luebeck is a researcher with the Fred Hutchinson Cancer Research Center in Seattle.
Dosage
Adults and children over age 13 should take 400 mcg of folic acid per day, according to the NIH. If you have been told that you have low levels of folate, the recommended dosage can be as high as 1,000 mcg per day. The dosage for pregnant women should take 600 mcg per day. To reduce the risk of colon cancer, the daily dosage is 400 mcg. Always seek your doctor's advice on the use of supplements.
Warning
When taken folic acid at the recommended dosage of 400 mcg per day, there may be a few side effects. In higher doses, you may experience diarrhea, rash, gas, confusion, trouble sleeping or seizures. According to the NIH, taking doses of 800 to 1,200 mcg may increase your risk for heart attack if you have a history of heart disease.
References
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference
- MedLine Plus; Folic Acid; June 9, 2011
- National Institutesof Health Office of Dietary Supplements; Folate; April 15, 2009
- "Cancer Epidemiology, Biomarkers & Prevention"; Does Folic Acid Supplementation Prevent or Promote Colorectal Cancer? Results from Model-Based Predictions; E. Georg Luebeck, Ph.D., et al.; June 2008
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