Often associated with pregnant women, folic acid, otherwise known as vitamin B9, plays a key role in many processes in our bodies. It is not just limited to supporting healthy foetal development, but has a significant impact on the overall health and wellbeing of people of all ages.
Folic acid
Folic acid, also known as vitamin B9, is a water-soluble B vitamin that plays a key role in many processes in our body. It is essential for the synthesis and repair of DNA and the production of red blood cells. However, its role goes far beyond these basic functions.
Folic acid is extremely important for health and vitality. It helps to maintain adequate levels of homocysteine, which is linked to the risk of heart disease. In addition, it influences the nervous system, helping to maintain its proper functioning.
One of the main reasons why folic acid is so important is its role in preventing neural tube defects in the developing foetus. This is why folic acid supplementation is particularly recommended for pregnant women. However, its importance does not end at this stage of life.
Effects of the shortage
Folic acid deficiency can have serious health consequences. Therefore, it is worth understanding what the side effects of a lack of this important vitamin are and why it should be avoided.
- Megaloblastic anaemia: One of the most common consequences of folic acid deficiency is megaloblastic anaemia. As a result of folic acid deficiency, blood cells, especially red blood cells, do not develop properly. This results in a decrease in the number of red blood cells and oxygen deficiency in the body, which can lead to chronic fatigue and weakness.
- Problems with the digestive system: Folic acid deficiency can affect the digestive system, leading to digestive disorders, diarrhoea, loss of appetite and bloating.
- Increased risk of neural tube defects: In pregnant women, folic acid deficiency is particularly dangerous. Lack of this vitamin during pregnancy increases the risk of neural tube defects in the developing foetus, such as spina bifida or anencephaly.
- Mental disorders: Folic acid deficiency can affect mental health, leading to mood disorders, depression and cognitive decline.
- Increased risk of heart disease: Research suggests that folic acid deficiency may increase the risk of heart disease by increasing homocysteine levels in the blood, which can lead to damage to blood vessels.
It is worth remembering that folic acid deficiency can occur in children, adults and pregnant women alike. It is therefore important to regularly provide the body with adequate amounts of this vitamin through a healthy diet or supplementation, especially during periods of increased demand such as pregnancy. Avoiding folic acid deficiency is crucial to maintaining health and well-being.
Sources of folic acid
Providing adequate amounts of folic acid in the diet is key to staying healthy. This vitamin, also known as vitamin B9, plays an important role in many vital processes, including DNA synthesis, red blood cell production and nervous system function. Therefore, it is important that we ensure our bodies are getting enough folic acid to avoid deficiencies, which can lead to various health problems.
But how exactly do you get the right amount of folic acid in your diet? Here are some simple ways:
1. whole grain cereal products: Whole-grain bread, pasta and rice are excellent sources of folic acid. By choosing whole-grain versions of these products, we can increase our daily intake of this vitamin.
2. leafy vegetables: Vegetables such as spinach, kale, chard and lettuce are rich in folic acid. By adding them to our dishes, we are not only enriching the taste, but also providing the body with important nutrients.
3. dairy products: Milk, yoghurt and cheese contain folic acid, especially if the cattle are fed feed enriched with this vitamin. It is therefore worth including these products in the daily diet.
4. fruit: Fruits such as oranges, bananas, strawberries and avocados are sources of folic acid. They can be healthy snacks or breakfast ingredients.
5. Protein sources: Poultry, eggs, fish and chickpeas also provide folic acid. It is therefore worth including a variety of protein sources in our diet to increase our intake of this vitamin.
6. iodised salt: Iodine, which is essential for the production of folic acid, is found in iodised salt. Using iodised salt to season food can help maintain adequate levels of iodine and folic acid in the body.
7. avoiding processed products: Fast food and processed foods are often poor in folic acid. It is therefore advisable to limit the consumption of such products in favour of fresh and natural ingredients.
If, despite your efforts, you find it difficult to get enough folic acid in your diet, there is always the option of supplementation. However, before you reach for supplements, consult your doctor to determine the right dose and choose the most suitable preparation.
Ensuring that we regularly provide our bodies with adequate amounts of folic acid is key to maintaining health and preventing deficiencies of this important vitamin. By eating a balanced diet and making the right food choices, we can influence our health and wellbeing, as well as providing ourselves with essential nutrients such as folic acid.
Treatment of folic acid deficiency
Treating a dietary folic acid deficiency can be effective if the right steps are taken. If you have a suspected deficiency of this vitamin or have received such a diagnosis from your doctor, there are several approaches you can take to restore balance.
In the first instance, it is worth considering a change in diet. Introducing foods rich in folic acid into the daily diet can significantly improve its levels in the body. Leafy vegetables, whole grains, fruit, dairy products, poultry, eggs and fish are all excellent sources of this vitamin. Avoiding processed foods, which often contain low amounts of folic acid, is also important.
If you are finding it difficult to get enough folic acid from your diet, consider supplementation. Folic acid supplements are available over-the-counter from pharmacies and supplement shops. However, always consult your doctor before starting supplementation to determine the right dose and to avoid possible interactions with other medications.
If you have a diagnosed folic acid deficiency or are susceptible to such a deficiency due to a medical condition, it is worth monitoring your levels of this vitamin regularly. This will help you maintain adequate folic acid levels and prevent any recurrence of deficiency.
When folic acid deficiency is the result of other diseases or disorders, such as coeliac disease or Crohn's disease, it is also important to treat the underlying condition that contributes to the deficiency.
A consultation with a nutritionist can also be valuable. A specialist will help to tailor the diet to individual needs and ensure the right amount of folic acid.
Remember that treating a folic acid deficiency can take time, so patience is key. It is also important to consult your doctor before you start making dietary changes or taking supplements. With proper medical care and informed dietary choices, you can restore your body's folic acid balance and enjoy better health and well-being.