DEEPIKA RATHOD
Folic acid, also known as vitamin B9 or folate, is a critical nutrient that plays a significant role in our overall health. Folate, the natural form of this vitamin, is found in various foods, while folic acid is the synthetic version often found in supplements and fortified foods.
Folic acid is especially vital during pregnancy due to its role in foetal development and maternal health. It plays a key part in the formation of red blood cells, which carry oxygen to all other cells in the body. For expectant mothers, folic acid
is essential for preventing neural tube defects in the developing foetus. These defects can result in serious health issues for the baby, making it crucial for pregnant women to ensure adequate intake. Additionally, folic acid aids in the formation of DNA and RNA, making it pivotal for normal cell division and growth during pregnancy. Without sufficient folic acid, the foetus may face developmental challenges.
Folate, the natural form of vitamin B9, can be found in a variety of foods. Excellent dietary sources include spinach, avocados, green peas, organ meats, black-eyed
peas, asparagus, Brussels sprouts, lettuce, broccoli, mustard greens, kidney beans, tomatoes, oranges, peanuts, grapefruit, papaya and organic bananas. Eggs, particularly the yolks, are another source of folate. A balanced diet rich in these foods can help individuals meet their folic acid needs.
While synthetic folic acid is commonly added to foods and supplements, it may not always be absorbed effectively by the body. This can lead to continued deficiencies in individuals who rely solely on synthetic forms of the nutrient. One factor to consider is the MTHFR gene, which can affect an individual’s ability to convert folic acid into its active, methylated form. In such cases, a methylated form of folic acid may be necessary to ensure proper absorption.
A deficiency in folic acid can lead to anaemia, characterised by symptoms such as fatigue,. poor concentration, hair loss, and poor nail health. Additionally, cognitive function may decline, leading to issues like poor concentration, brain fog, headaches and irritability. Folic acid deficiency can also impact cardiovascular health. High levels of homocysteine, a compound associated with heart disease, can be corrected by ensuring adequate intake of folic acid and vitamin B12, often within a few months. Moreover, deficiency may manifest as canker sores or ulcers in the mouth and on the tongue, which can significantly affect quality of life.
Several lifestyle and health factors can deplete folic acid levels in the body, including excessive alcohol consumption, smoking, shisha and vaping. Individuals with conditions such as coeliac disease, Crohn’s disease or inflammatory bowel disease (IBD) may also be at risk of folate deficiency.
By incorporating folate-rich foods into the diet and addressing potential absorption challenges, we can ensure that the body receives the necessary folic acid for optimal health and well-being. Being aware of factors that reduce folic acid levels can also help individuals make informed choices to maintain nutritional balance and prevent deficiencies with serious consequences.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
