Folic acid, also known as pteroylglutamic acid, is a synthetic form of vitamin B9, which is a class of B vitamins. The name given to the natural form of vitamin B9 is folate. It is derived from the Latin word ‘folum’ meaning leaf. The reason why it got this name is because it is abundant in green leaves.
The daily requirement of folic acid for an adult is 400 mcg. In cases such as pregnancy, breastfeeding, hyperthyroidism, liver diseases, absorption disorders, and hemolytic anemia, the amount of folic acid needed by the body increases. In such cases, folic acid supplementation may be considered if the doctor deems it necessary.
Folic acid is a water-soluble vitamin. In addition, it is easily broken down by the effect of heat. Therefore, when foods containing folic acid are cooked for a long time, the loss of folic acid increases. The way of cooking also has an effect on this loss. While the loss is low in the frying method, the loss is high in the boiling method. In addition, throwing away the cooked water will increase the loss.
What Does Folic Acid Do?
This water-soluble vitamin has many functions in our body. Especially in case of folic acid deficiency during pregnancy, some congenital diseases are seen. The most common of these is the neural tube defect. The reason for this is that folic acid plays an important role in the development of the nervous system.
Folic acid is effective in the regeneration of cells in the body and the formation of new cells. Folic acid has a function in the production of white and red blood cells in the bone marrow, in the production of DNA and RNA, in the conversion of carbohydrates into energy necessary for cells. It also has an effect on preventing gene differentiation that can cause cancer.
Folic acid is known to prevent atherosclerosis and prevent conditions such as heart attack and stroke.
When folic acid is investigated in terms of side effects, no known side effects have been found so far. However, it is thought that folic acid, which is found in high amounts in the body, can hide vitamin B12 deficiency.
What Are the Benefits of Folic Acid?
Folic acid is useful for making new cells, maintaining existing cells, and preventing differentiation that may occur during DNA synthesis. That’s why it is popularly called anti-cancer vitamin. It is especially effective during periods of intense cell division, such as pregnancy and infancy.
Folic acid is effective in producing white and red blood cells in the bone marrow. Among the benefits of folic acid are that red blood cells take part in the transport of oxygen in the blood, and white blood cells take part in the body’s defense. Hemolytic anemia may be seen, especially due to red blood cell deficiency. As a result, symptoms such as fatigue and weakness may occur.
It is especially important for people who are considering children, as it contributes to the formation and development of reproductive cells in both men and women. Adequate intake of folic acid is recommended to prevent low fertility.
It has been determined that the tendency to depression is higher in people with folic acid deficiency in their body. In addition, the use of drugs used for the treatment of depression together with folic acid can increase the effect of the treatment.
Folic acid can be used to support the treatment in the treatment of rheumatoid arthritis. This practice has been found to be beneficial.
Studies have shown that folic acid reduces the risk of heart disease. A decrease in homocysteine levels has been observed in people taking folic acid as a supplement. The presence of high homocysteine in the blood increases the risk of heart diseases. It is thought that folic acid, together with vitamin B12, reduces the risk of this type of heart disease.
Chronically low folic acid is a risk factor for many types of cancer. It can trigger different types of cancer, especially colon, breast, pancreatic, ovarian, lung, uterus, prostate, and brain cancer. In this respect, adequate intake of folic acid reduces the risk of cancer. However, there is no evidence that folic acid, which is used as a supplement even though it is not needed, reduces the risk.
Folic Acid During Pregnancy
The use of folic acid before and during pregnancy is very important for the development of nervous system organs, especially the development of the brain and spinal cord. Therefore, individuals of childbearing age who want a baby should take at least 400 mcg of folic acid daily before pregnancy.
Brain and spinal cord development is completed in the first four weeks of pregnancy. In this respect, it is recommended to use folic acid before and during pregnancy. Brain and spinal cord pathologies that may develop are prevented with adequate folic acid intake during this period. Folic acid use is recommended for the first 12 weeks after pregnancy occurs. When pregnancy is diagnosed in cases where the pregnancy is not noticed or in cases such as unplanned pregnancy
Folic acid supplementation should be started immediately.
The most common disease that develops due to folic acid deficiency during pregnancy is spina bifida, which is a neural tube defect. This disease occurs when the spinal canal is not completely closed congenitally. In order to prevent this congenital anomaly, which can cause many problems, folic acid supplementation is applied in the amount recommended by the doctor during pregnancy.
Other diseases that folic acid deficiency affects may be conditions such as the baby’s spine not closing, the presence of a sac on the spine, or babies with no brain development such as anencephaly. According to studies, it has been shown that the use of folic acid before or during pregnancy reduces the risk of these diseases.
What are the Causes of Folic Acid Deficiency?
Folic acid, or folate from natural sources, is a water-soluble vitamin. Therefore, it is not stored in the adipose tissue and must be taken every day, and the excess folic acid taken is excreted in the urine. Therefore, folic acid deficiency shows symptoms quickly. The main causes of folic acid deficiency are:
Absorption disorders in the digestive system (such as celiac, crohn’s disease)
Alcohol use
Deterioration of the structure of folic acid by overcooking vegetables and fruits
kidney dialysis
Using certain drugs
Inadequate and unbalanced nutrition
What are the Symptoms of Folic Acid Deficiency?
Folic acid helps make red blood cells from the bone marrow. If there is insufficient intake of folic acid, anemia, commonly known as anemia, is seen due to the low production of red blood cells. As a result, the tissues do not receive the oxygen they need. Especially during pregnancy, insufficient oxygen intake of the baby can harm the baby. In addition, symptoms such as shortness of breath, dizziness, pale appearance, and fatigue may occur due to anemia.
Other than these, symptoms of folic acid deficiency include general condition disorders such as fatigue, weakness, irritability, lethargy; digestive system disorders such as nausea, vomiting, abdominal pain, diarrhea, weight loss, psychological problems such as depression, mental confusion, memory problems, comprehension and decision making problems; neurological problems such as stinging, burning, tingling can be counted. In addition, growth retardation is observed in children in the age of growth and development. Headache, dizziness, difficulty in breathing, pallor and muscle weakness are also symptoms of folic acid deficiency.
Rarely, acceleration of heartbeat and breathing, heart murmur, pain during swallowing, skin redness and flaking, tenderness in the tongue, bleeding wounds in the mouth and cracks in the mouth can also be seen.
Diagnosis of Folic Acid Deficiency
Although there are many symptoms of folic acid deficiency, there is no clear diagnostic sign. Since the most prominent symptom is anemia, the underlying cause is usually tried to be found in cases of anemia. In such cases, the diagnosis can be made by performing blood tests. If it is thought that there is a problem in the digestive system, a barium test can be done.
Folic Acid Deficiency Treatment
For the treatment of folic acid deficiency, it should first be determined whether there is an underlying malabsorption. If such a situation exists, malabsorption should be treated. Afterwards, folic acid deficiency should be treated.
If there is a folic acid deficiency independent of an absorption disorder, folic acid supplementation is used to compensate for the deficiency. These supplements can be made in tablet or capsule form, in the form of injections. It is generally recommended to be taken orally. Treatment is often applied in anemia due to folic acid deficiency, to prevent the mother from experiencing folic acid deficiency before and during pregnancy.
In case of deficiency of folic acid, which has many effects for our body, it is important for people to apply their treatments because negative pictures may occur. Since folic acid is very important especially for couples who are planning to have children, they should definitely apply to a health institution to make the necessary checks and get treatment if necessary before having a child.
Side Effects of Folic Acid
Folic acid taken naturally to the body has no side effects. In case of taking synthetic folic acid produced by unnatural methods as a supplement or taking high doses, some side effects may occur. These problems are usually allergy-related hives, shortness of breath, swelling of the face, tongue, lips and throat. In case of such symptoms, a healthcare provider should be consulted immediately. These symptoms are serious and serious enough to result in death. Although such symptoms are not very common, it is necessary to be careful.
Milder and more common side effects include nausea, vomiting, bloating, gas problems, loss of appetite, hyperactivity, depression, body rash and itching, sleep disturbance, muscle spasm and muscle cramps.
symptoms such as concentration impairment, irritability.
What Foods Contain Folic Acid?
A daily intake of 400 mcg of folic acid is necessary for a healthy life. This need is met with daily meals. However, in cases such as pregnancy or malabsorption, folic acid supplementation can be taken by consulting a doctor. If you are wondering which foods contain folic acid, the foods rich in folic acid are:
Legumes: Legumes are very rich in folic acid. Especially lentils, kidney beans, beans, peas can be preferred. A bowl of lentils contains the amount of folic acid that should be taken daily. Lentils can also be preferred because they contain iron and slow-digesting carbohydrates.
Green Leafy Vegetables: The word folic acid is derived from the Latin word folum, meaning leaf. This is due to the abundance of folic acid in green leafy vegetables. It is especially abundant in vegetables such as spinach, cabbage, arugula, collard greens, mint, parsley and lettuce.
Asparagus: Asparagus contains folic acid along with many vitamins and minerals. It is preferred because it is both delicious and nutritious food. Half a cup of asparagus meets one-third of the daily intake of folic acid.
Citrus fruits: Citrus fruits such as oranges, lemons, tangerines and grapefruit are preferred fruits for folic acid. A glass of orange juice meets one-fifth of the average daily intake of folic acid.
Broccoli: Known as one of the detox foods, broccoli is also a good source of folic acid. In order to take full advantage of its vitamins and minerals, it is recommended to be cooked in steam. Even a cup of broccoli meets about a quarter of the daily amount of folic acid required.
Avocado: Avocado, which resembles butter with its soft consistency, is rich in fatty acids, vitamin K and folic acid. This fruit can be consumed in daily life by using it in breakfasts, salads and sandwiches.
Hazelnut: In addition to containing high amounts of protein, vitamins and minerals, hazelnut is a preferred food with its rich fiber content. In addition to these, it is recommended to consume hazelnuts because they contain high levels of folic acid.
Liver and Kidney: There is a large amount of folic acid, especially in beef liver. Kidney is also rich in folic acid. When consuming these foods, care should be taken that they are fresh and prepared in a hygienic environment.
Beetroot: A bowl of beetroot, which is rich in many minerals and vitamins, contains one third of the average daily amount of folic acid that should be taken.
Eggs: Eggs, which contain various vitamins, minerals and protein, are also rich in folic acid.
Other foods rich in folic acid include sunflower seeds, bananas, strawberries, celery, tahini, walnuts, wheat, papaya, Brussels sprouts, soybeans, okra, tomato juice, and pumpkin.
By consuming these foods in a balanced way, the folic acid needed by the body is taken naturally.