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Folic Acid Foods | Folic Acid benefits – Want a Cook

What is folic acid?

Folate is a B vitamin. Folic acid is a water-soluble synthetic vitamin that is found in supplements and fortified meals. It’s a synthetic version of folate, a B vitamin found in a variety of meals. Because your body cannot produce folate, you must consume it through your diet. Despite the fact that the terms folate and folic acid are frequently used interchangeably, these vitamins are not the same. The structure of synthesized folic acid differs from that of folate, and it has slightly different biological effects in the body. Nonetheless, both are thought to contribute to healthy dietary consumption. The synthetic forms in supplement and fortified foods is called folic acid.

Folic Acid Benefits:

  • Reduce birth defects
  • Treatment of folate deficiency
  • Promotion of brain health
  • Adjunctive treatment of mental health disorders
  • Reduction of heart disease risk factors
  • Improve blood sugar control
  • Reduces inflammation
  • Reduction of medication side effects
  • Prevent from kidney disease
  • Used for condition including depression, stroke, decline in memory, and thinking skills, and many others

Sources of folic acid:

  • Leafy vegetables
  • Okra
  • Certain fruits
  • Beans
  • Yeast
  • Mushrooms
  • Animal liver and kidney
  • Orange juice
  • Tomato juice
  • Asparagus
  • Fortified grains and cereals
  • Broccoli
  • Legumes like black eyed peas and chickpeas
  • Turnip greens

So, should you start using this acid?

The RDA for folic acid is 400 micrograms of DFE per day for adults, 600 micrograms of DFE for pregnant women, and 500 micrograms of DFE for lactating mothers. Although these requirements can be fulfilled through diet, many people, particularly those at risk of deficiency, such as pregnant women and the elderly, find that taking a supplement is a more convenient approach to satisfy their folate requirements.  Folate and folic acid are often included to multi-nutrient supplements, such as multivitamins and B-complex vitamins, in a variety of forms. Doses vary, but most supplements contain 680–1,360 micrograms of DFE (400–800 micrograms of this acid).

Did you know?

Many people are deficient in this vitamin. Even, it can sometimes disguise a B12 shortage, which therefore leads to serious neurological problems. That’s not to say you shouldn’t take this acid; just make sure you get enough B12.

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