Folic acid, a member of the B vitamin family, is important because it is associated with cardiovascular health, some types of cancer and various birth abnormalities.
What is Folic Acid?
Folic Acid is a water-soluble vitamin that plays an important role in many functions of the body. Folic acid, also known as folate, is found in fruits, green leafy vegetables, and liver. Folic acid was first discovered in the 1940s by isolating it from spinach. The Turkish equivalent of the Latin word folium means leaf.
The absorption of folic acid, which is taken into the body through food, takes place from the small intestines. Folic acid, which passes into the bloodstream after absorption, reaches various organs, especially the liver. The normal value range for the amount of folate in the bloodstream is considered to be 5-15 nanograms per milliliter.
Liver cells store approximately 1/5 of the folate reaching this region. Most of it is excreted through bile. The amount of folic acid excreted in this way is around 90 micrograms. The total amount of folate in the body varies between 20 and 70 milligrams. .
What are the Causes of Folic Acid Deficiency?
Folic acid deficiency is a vitamin deficiency encountered in both developed and underdeveloped countries. Metabolic processes, in which folic acid plays an important role, are interrupted in the absence of this vitamin, and various health problems may occur as a result of this.
There are many conditions that can cause a deficiency of this vitamin:
- Containing folate. Too much cooking of foods can cause the structure of this vitamin to deteriorate.
- After a digestive system disease such as celiac or short bowel syndrome, a decrease in the absorption of folate from the intestines may occur. At the same time, a decrease in folate absorption may occur as a result of the digestive tract becoming more alkaline (basic) than normal. Various drugs used in treatment may have an inhibitory effect on the conversion of folate to its active form in the body.
- Folic acid deficiency can occur in people who do not have the enzymes related to this vitamin since birth.
- Folic acid deficiency can cause vitamin B12 deficiency. It may accompany.
- Alcoholism, pregnancy, hemolytic anemia and dialysis patients are among the people who may develop folic acid deficiency.
- Folic acid deficiency can occur as a result of surgical interventions in the digestive system and insufficient dietary intake.
What are the Symptoms of Folic Acid Deficiency?
As a result of insufficient folic acid in the body, symptoms related to various body functions in which this vitamin plays a role may occur. After cessation of consumption of animal foods such as green leafy plants, citrus fruits or liver rich in folate content, deficiency symptoms may occur within weeks due to the fact that very little folate is stored in the body:
- Weakness
- In the hair whitening
- Mouth sores
- Edema on the tongue
In the treatment of folic acid deficiency anemia, which manifests itself with symptoms such as chronic weakness, exhaustion, pale skin color and shortness of breath, it is aimed to increase the folic acid level. In this direction, a nutrition program that includes foods rich in folic acid and folic acid supplements can contribute. acid can be given to the agenda.
What are Foods Containing Folic Acid?
Since it is not possible to synthesize folic acid biochemically in the human body, this vitamin must be taken through foods or supplements. The amount of folic acid in various foods is relatively higher than in other foods:
Legumes
Legumes such as beans, lentils and peas are among the foods rich in folate. With the consumption of a glass of boiled lentils, almost 90% of the daily folate need is met.
Asparagus (Asparagus)
Asparagus is a food that contains many vitamins and minerals besides folate. The asparagus plant, which is rich in antioxidant content, also has anti-inflammatory and anti-infectious effects. With the regular consumption of eggs, which are rich in protein, selenium, riboflavin (vitamin B2) and vitamin B12, the amount of folic acid in the body may increase.
Green Leafy Vegetables
Various green leafy vegetables, especially spinach, are both calorie-dense It is among the foods recommended to be consumed because it is low and rich in vitamins. These vegetables, which are rich in fiber content and vitamin K, can affect health in many ways. Citrus Fruits
Oranges, grapefruits, lemons and limes are examples of citrus fruits. Consumption of these fruits, which are rich in vitamin C apart from folic acid, can contribute to the strengthening of the immune system.
Banana
Banana is an important source of various minerals and vitamins. Apart from potassium, vitamin B6 and manganese, folic acid is among the important nutrients in the content of bananas.
Avocado
Half an avocado consumed raw can provide approximately 1/5 of the daily folate requirement. Apart from folate, it is rich in vitamin K, vitamin C, vitamin B6 and monounsaturated fatty acids. The rich avocado fruit can have a protective effect on the development of various diseases.
Beef Liver
Beef liver is one of the foods high in folate concentration. An 85-gram serving of liver provides more than half of the daily folate requirement.
What are the Features of Folic Acid Supplements?
Folic acid, which plays a role in the growth and maturation of red blood cells, is also necessary for the normal development of the nerve structures of the fetus in the early stages of pregnancy.
Folate, which is usually found in dark green leafy vegetables, can be used to enrich the content of various foods such as pasta and corn flakes. If enough folic acid is not taken, supplements can be beneficial in order to prevent folate deficiency, which manifests itself with various symptoms.
The amount of vitamin in folic acid stores in the body varies between 1000 and 20000 micrograms. The recommended daily intake of folic acid to replace folic acid used in metabolic functions in an adult's body is 400 micrograms. When a deficiency of this vitamin occurs in the body, the symptoms appear in a period of 2 to 4 months.
It is possible to get enough folic acid into the body with a healthy diet. However, supplementary products can be recommended by their physicians for women who are pregnant or who want pregnancy.
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