What are the benefits of folic acid?
Folate in foods and folic acid in supplements control several critical biochemical reactions in your body. This vitamin is responsible for the synthesis of red blood cells. It prevents anemia, cardiovascular and kidney diseases. The benefits of folic acid generally include:
- Folic acid reduces the risk of neural tube defects in babies
Neural tube defects (NTDs) are common complex congenital malformations of the central nervous system (CNS). These are caused by the failure of the neural tube to close (embryogenesis) during the formation of the embryo. Only 1% of babies born with open NTD are not disabled. These babies usually have skin anesthesia, hip, knee, and foot abnormalities.
They may have reduced walking ability, little or no bowel or bladder control, and may require frequent surgery. Randomized studies definitely recommend folic acid supplements for all women whose pregnancies are affected. In addition, this vitamin plays a role in the methylation pathway. Methylation of various enzymes and proteins may be required for neural tube assembly. Experts recommend that every imaginable woman get 400 micrograms of folic acid every day. However, only 30 of the women can follow the attachment meticulously.
- Folic acid prevents cardiovascular disease
Studies highlight the role of the amino acid homocysteine in cardiovascular disease. Even moderately high levels of homocysteine in the blood increase cardiovascular risk. Although concrete results have not been achieved yet, folic acid may be one of the foods that benefit treatment. Folic acid also reduces the thickness of the arteries, which can prevent atherosclerosis.
- Folic acid reduces the risk of cancer
Folate plays an important role in the synthesis, methylation and cellular differentiation of DNA and RNA. All of these are extremely important for your body to function properly. A common manifestation of these molecular abnormalities is cancer. Cancer is believed to be caused by DNA damage and faulty or uncontrolled gene expression. Because of its role in DNA synthesis and methylation, it is possible that inadequate folate intake may contribute to cancer. Nucleotide deficiency and uncontrolled DNA repair damage can trigger tumor growth. Experimental evidence links folate deficiency to site-specific cancers. Therefore, eating fruits and vegetables rich in folic acid may reduce the incidence of cancer. Having foods fortified with folic acid can be a good public health measure.
- Folic acid can treat anemia in women and children
Folic acid helps create new red blood cells (RBCs). Red blood cells carry oxygen throughout your body. If your body doesn’t make enough red blood cells, anemia (megaloblastic) can develop. Women with folic acid deficiency are 40% more likely to develop anemia than their counterparts. This shows the importance of folate in the synthesis of red blood cells (erythropoiesis). Therefore, folic acid supplements can reduce anemia. Required for elderly and pregnant women. The chances of anemia are higher due to years of menstrual blood loss and higher food demand.
- Folic acid intake is important during pregnancy and delivery
Because it is vital for DNA and protein synthesis, folate plays an important role in fetal growth and development. Therefore, the demand for folic acid is increasing in pregnant women. In the presence of sufficient folic acid, embryonic cells divide into tissues and organs. The neural tube is one of the oldest structures to form. This structure is straight at first, but molded into a tube just one month after conception. The neural tube becomes the brain and spinal cord. Without enough folic acid, cells of this structure cannot grow properly, and metamorphosis from this tube to the spinal cord and brain is missing. This situation leads to neural tube defects. Additionally, observational studies suggest that folate may be required during labor. Folic acid supplementation can prevent premature birth. It can also protect against miscarriage, stillbirth, and multiple pregnancy.
- Folic acid helps control polycystic ovary syndrome (PCOS)
Polycystic ovary syndrome affects at least 10-15% of women of childbearing age. Hormone therapy, lifestyle changes, and diet can help with this problem. Women with this problem should consume more folic acid, vitamins D, C and B12, as well as dietary fiber, calcium, potassium, magnesium and zinc. They should reduce their intake of total fat, saturated fatty acids, and cholesterol. Because these foods can trigger diabetes. They may eventually worsen ovarian dysfunction. Patients undergoing IVF treatment showed better fertilization rate and embryo quality after folic acid intake. Folic acid also corrected ovulation in some women.
- Folic acid controls hair loss
Folate helps make red blood cells and facilitates the transportation of oxygen to your body. You can do the same for hair building textures. Folate can stimulate the proliferation of hair follicle cells. It can prevent graying of hair and regulate the work of sebaceous glands in the scalp. Beets, cabbage, Brussels sprouts, peas, navy beans, asparagus, and eggs can increase folate levels in women.
- Folic acid helps cope with depression and anxiety
One of the main functions of folate is to provide methylation reactions. Most biomolecules need to be methylated to be biologically active. Folate or folic acid, the active form of 5-methyl THF, adds methyl residues and starts to trigger these reactions. Sufficient folate will be needed at this stage. Low folic acid levels have been shown to cause prolonged, severe anxiety attacks and depression. Another way folate can help is by lowering homocysteine levels. High levels of homocysteine in the body cause oxidative stress in the brain and CNS. Folic acid supplementation can reduce homocysteine levels and oxidative stress.
- Folic acid treats kidney disease and improves kidney function
Hyperhomocysteinemia (homocysteine accumulation) is seen in 85% of patients with chronic kidney disease. This is due to kidney dysfunction. Hyperhomocysteinemia is also an indicator of poor cardiovascular and kidney health. One way to control hyperhomocysteinemia is by taking folic acid supplements. Folic acid or folate is extremely important in the conversion of homocysteine to methionine (another amino acid). If folate is insufficient, conversion is insufficient, homocysteine levels increase and the kidneys are affected as a result. Studies show that folic acid supplementation can only lower homocysteine levels, but not normalize it.
Vitamin sources of folic acid
Vitamin sources of folic acid include:
- Broccoli
- Asparagus
- Liver
- Avocado
- Soybean
- Rocket
- Beans
- Banana
- Tomato
- Papaya
- Citrus
- Dark green leafy vegetables
- spinach
- Fortified cereals
- Lentil
- Okra
- Brussels sprouts
- Cauliflower
- Beet
- Egypt
- Carrot
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