Folic acid (Folacin, Folate)

In 100g of parsley are 116μg, 270μg in 100g kale, 239μg in 100g broccoli, 128μg in 100g crispbread and 103μg in 100g garlic.

Function of folic acid

Yet another member of the B complex family, water soluble, also known as Bc, vitamin M or Vitamin B9. Folic acid is essential to the formulation of red blood cells. It is an aid in protein metabolism. Folic acid is important for the production of nucleic acids (RNA and DNA).
Folic acid is essential for division of body cells. It is needed for utilization of sugar and amino acids.
Folic acid can lower homocysteine levels and reduce risk of heart disease. Help protect against birth defects such as spina bifida and it is recommended to help improve lactation for nursing mothers.
Folic acid is an aid in protection against parasites and food poisoning. It can promote healthier looking skin and act as an analgesic for pain.
May delay hair graying when used in conjunction with pathogenic acid and PABA. Folic acid can increase appetite when you are run down and not willing to eat. In likeness with B12 it acts as a prevention for canker sores and it helps ward off anemia.
Folic acid combined with B 12 can be a most effective revitaliser.
For women it is important to get enough folic acid and B6 vitamin. Just 400 mcg of folic acid with 2-10 mg of B6 can reduce your risk of heart attack by 42%.

If you are trying to get pregnant, folic acid can help both men and women, 400mcg of folic acid daily can help increase fertility in women and aid in upping sperm counts in men. (1)

High vitamin C intake increases excretion of folic acid, and anyone taking more than 2 g of C should probably up their folic acid intake.
If you are a heavy drinker, it is advisable to increase your folic acid intake the same goes for choline and B12.

Foods rich in folic acid

Deep green leafy vegetables, carrots, yeast, liver, egg yolk, cantaloupe, artichokes, apricots, pumpkins, avocados, beans, whole and dark rye flour. Here is a full list of foods rich in folate.

Signs of deficiency

Nutritional macrocytic anemia.

Signs of excess

Not known toxic effects, though a few people experience allergic skin reactions. Excess folic acid can mask anemia created by B12 deficiency.

Recommended daily dosage

Adults 180-200 mcg
Pregnant 360-400 mcg
Nursing mothers 280 mcg the first six months and 260 mcg the second six months.

To buy

I-herb
Amazon
Ebay

Further reading

Women’s health
Web MD
Healthline
Malaria world.

References

  1. New Vitamin Bible Earl L. Mindell, Hachette Book Group, 2011
  2. NIH National Institutes of health,office of dietary supplements
  3. Medical news today

Leave a comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

lifesfinewhine

Beauty Blogger + Lifestyle Blogger+ Food Blogger+ Travel Blogger+ Recipe Blogger

Tastes of Health

Passionate about Health, Fitness and easily prepared Delicious Food

Cooking Without Limits

Food Photography & Recipes

dietbloggerz

Qualified diet and nutrition advisor helping you get fit and healthy

Educate to serve and prosper

A home for teachers and students to interact and share knowledge

lifescience technology

It is a site for general information and I want to use my knowledge to help life science students. I am here to help students in finding research topics, assignment and thesis writing. I can provide subject related notes to Medical laboratory technology (MLT), Molecular biology and Biotechnology students. I can help students in solving problems related to Molecular biology and diagnostics techniques.

Organic Tree Nutrition

You are what you absorb

Libertas Nova

Explore the World of Imagination & Join the Mind Revolution!

olivesandfeta

Fresh and vibrant Mediterranean and Australian Inspired Cuisine and Recipes

3-D Vitality

Live life in 3-D, spirit, soul and body

All Vitamins

The best for you

Discover

A daily selection of the best content published on WordPress, collected for you by humans who love to read.

The Atavist Magazine

The best for you

Longreads

The best longform stories on the web

The WordPress.com Blog

The latest news on WordPress.com and the WordPress community.

%d bloggers like this: