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The Amazing Power of Folic Acid: Why This Vitamin Is So Important to Your Life
Folic acid, also known as vitamin B9 or folic acid, is a type of B vitamin. The body cannot synthesize folic acid on its own, so it must rely on diet to obtain this essential nutrient. Folic acid plays an extremely important role in the synthesis of DNA and RNA, metabolism of amino acids, and cell division and maturation. A lack of folic acid can lead to a variety of health problems, especially in pregnant women, and can lead to serious fetal development problems such as neural tube defects.
Folate becomes especially important during times when cells are dividing and growing rapidly, such as infancy and pregnancy.
U.S. health care authorities recommend that adults consume 400 micrograms of folic acid daily, a figure based on its significant impact on reducing the risk of birth defects. These defects include anencephaly and spina bifida. Research shows that not getting enough folic acid early in pregnancy may lead to more than half of babies being born with neural tube defects.
The sources and functions of folic acid
Folic acid mainly comes from many natural foods, among which dark green leafy vegetables are the richest source. In addition, many countries also engage in food fortification, adding folic acid to cereals to increase their intake. The biologically active form of folic acid is tetrahydrofolate, which is essential for many biochemical reactions in the body, including DNA synthesis and repair, and the conversion of amino acids.
Folic acid is a key component in DNA synthesis and repair in the human body.
During pregnancy, adequate folic acid can promote the healthy development of the fetus, especially the formation and function of the nervous system. The World Health Organization recommends that all expectant mothers start taking folic acid supplements at least one month before pregnancy to ensure that the nutrients needed by the fetus are provided in a timely manner.
Folic acid deficiency and health risks
Folic acid deficiency may cause anemia, which is characterized by abnormal enlargement of red blood cells. Common symptoms include tiredness, heart palpitations, shortness of breath, sores with openings on the tongue, and changes in skin or hair color. Children who don't get enough folic acid may develop a deficiency within a month. Adults usually store folic acid in the liver, and there is a certain amount of folic acid in the blood and body tissues.
Health Benefits of Folic Acid
In addition to being vital for pregnant women and fetuses, research has linked folic acid to a variety of health benefits. For example, moderate folic acid supplementation may reduce the risk of certain chronic diseases, including cardiovascular disease and stroke. In terms of reducing the risk of stroke, folic acid supplementation helps reduce homocysteine concentrations in the blood, thereby improving cardiovascular health.
Long-term folic acid supplementation is associated with a small reduction in stroke risk.
However, excessive folic acid supplementation may also pose health risks, including the risk of hidden vitamin B12 deficiencies, and studies have linked high doses of folic acid to an increased risk of prostate cancer. Therefore, experts recommend caution when supplementing with folic acid.
Interaction between folic acid and other vitamins
There is a complex interaction between folic acid, vitamin B12 and iron. A lack of folic acid or vitamin B12 may mask symptoms of iron deficiency, so a balance should be maintained when supplementing. Certain medications, interesting microorganisms, and serious medical conditions can affect the absorption and metabolism of folic acid. Studies have found that alcohol abusers are often deficient in folic acid, and folic acid supplementation may have a protective effect.
Absorption, metabolism and excretion
The absorption of folic acid mainly occurs in the small intestine. Most of the folic acid synthesized in the body is converted into tetrahydrofolate by the liver and then participates in a number of biochemical reactions. A normal saturated diet will result in urine containing mainly folic acid metabolites. However, intact folic acid can also be seen in the urine when supplements are taken.
The total amount of folic acid in the body from a normal diet is about 15 to 30 mg, half of which is stored in the liver.
In the conclusion, folic acid, as a vital nutrient, has a non-negligible health contribution to pregnant women, children or adults in general. For future life and health, should we pay more attention to our dietary folic acid intake?
