Folic acid, also known as vitamin B9, is a water-soluble vitamin that is essential for human health. It plays a vital role in cell growth and development, as well as in the production of red blood cells. Folic acid is especially important for pregnant women, as it helps to prevent birth defects such as neural tube defects.
Difference between folic acid and vitamin B12
Folic acid is often confused with vitamin B12, as they are both necessary for DNA synthesis and red blood cell formation. However, vitamin B12 uniquely contributes to neurological health. Insufficient intake of vitamin B12 may lead to numbness and muscle weakness. On the other hand, folic acid holds particular significance for women of childbearing age, especially during pregnancy. It’s crucial for women to ensure they maintain sufficient folic acid intake before and during pregnancy to reduce the risk of neural tube defects.
Read More: The benefits of taking B-vitamins daily
The daily recommendation for folic acid in the UK by the NHS
Adults: 200 micrograms (mcg)
Pregnant women: 400 mcg
Women who are trying to conceive: 400 mcg
6 foods rich in folic acid
Dark leafy greens
Dark leafy greens, such as spinach, broccoli, kale and collard greens, are excellent sources of folic acid. One cup of cooked spinach contains 281 mcg of folic acid, which is more than 100% of the daily recommended value (DV).
Legumes
Legumes, such as beans, lentils, and peas, are another good source of folic acid.
Citrus fruits
A large orange contains 55 mcg of folic acid. Other citrus foods, such as grapefruits and lemons, are also good sources of folic acid.
Avocados
As well as other important nutrients such as fibre, potassium and vitamin C.Avocados are a good source of folic acid,
Eggs
One large egg contains 24 mcg of folic acid.
Fortified cereals and grains
Many cereals and grains are fortified with folic acid. This means that folic acid has been added to the food during processing.
Role of folic acid in the body
Folic acid is especially important for pregnant women, as it helps to prevent birth defects such as neural tube defects. These are birth defects that affect the brain and spinal cord. Folic acid can also help reduce the risk of miscarriage and premature birth.
- DNA production: Folic acid is essential for the production of DNA and RNA, critical in cell division
- Red blood cell formation: Folate contributes to the formation of red blood cells, aiding in oxygen transportation.
- Pregnancy support: Adequate folic acid is crucial for preventing neural tube defects in developing foetuses, making it a key nutrient for pregnant women.
- Heart health: It also plays a role in reducing homocysteine levels, thereby supporting heart health.
Conclusion
Folic acid is an essential nutrient that plays a crucial role in many bodily functions, including cell growth and development, red blood cell production, and DNA synthesis. It is especially important for pregnant women and women of childbearing age, as it helps to prevent birth defects.
The NHS recommends that adults get 200 micrograms of folic acid per day, pregnant women get 400 micrograms per day, and women who are trying to conceive get 400 micrograms per day. You can get folic acid from your diet by eating foods such as leafy green vegetables, beans, lentils, fortified cereals and orange juice. However, if you are not sure if you are getting enough folic acid from your diet, you may want to take a supplement.If you are concerned about your folic acid levels, you can take an at-home test such as the DocHQ Essential Vitamins Check. This test checks for folic acid levels as well as vitamin B12 and vitamin D levels.
