ssary for the production and maintenance of new
cells in our body. This is important during the period of fast
cell break up especially in pregnancy and child growth. Folate
is needed to replicate DNA. Changes to DNA which leads to
cancer may also be prevented by folate. Thus folate deficiency
hinders DNA synthesis and cell division, affecting mostly the
bone marrow. Every human being needs folate which makes normal
red blood cells and prevent anemia.
Folic acid is being considered necessary in our food since
recent debate has emerged around the globe using the inclusion
of folic acid in products such as bread and flour. Experts
claim that this will significantly decrease disabilities in
babies.
Most adults do not consume adequate folate. However, the folic
acid fortification program in many countries has increased
folic acid content of commonly eaten foods such as cereals and
grains, and as a result diets of most adults now provide
recommended amounts of folate equivalents.
Memory and mental agility:
In a 3-year trial on hundreds of people over the age of 50,
short-term memory, mental agility and verbal fluency were all
found to be better among people who took 800 micrograms of
folic acid daily.
Health risk due to consumption of too much folic acid:
The risk of toxicity from folic acid is low. The Institute of
Medicine has established a tolerable upper intake level for
folate of 1,000 microgram (=B5g) for adult men and women, and an
upper intake level of 800 microgram (=B5g) for pregnant and
breast-feeding women less than 18 years of age. Supplemental
folic acid should not exceed the upper intake level to prevent
folic acid from masking symptoms of vitamin B12 deficiency.
Origin of Folate:
Folic acid and Folate are forms of the water-soluble Vitamin
B9. These occur naturally in food and can also be taken as
supplements. Folate originates from the Latin word folium or
“leaf”.
Sources of Folate:
The rich sources of folate are leafy vegetables such as spinach
and turnip greens, dried beans and peas, fortified cereal
products, sunflower seeds and certain other fruits and
vegetables.
Reference Daily Intake:
The Reference Daily Intake is the average daily dietary intake
level that is sufficient to meet the nutrient requirements of
nearly all 97 to 98% of healthy individuals. The Reference
Daily Intake for folate expressed in micrograms (=B5g) for adults
are:
Men: (19+ years) – 400 =B5g
Women: (19+ years) – 400 =B5g
Pregnant women: 600 =B5g
Breast feeding mothers: 500 =B5g
1 =B5g of food folate # 0.6 =B5g folic acid from supplements and
fortified foods.
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