He folic acid Is a type of vitamin belonging to the B complex that is necessary for the creation of proteins and hemoglobin. It is specifically recognized by the experts under the name of vitamin B9. It is also characterized by being water-soluble, which means that it dissolves in different types of liquids.
It is an artificial form from folate, which is found in supplements and is also added to fortified foods. It maintains a close relationship with vitamin B12 and much of its group, with which it works together, as with C.
The amounts of folic acid left over from our body are expelled through the urine due to the excess that usually accumulates, so it is important to control the amounts we ingest to supply the best way our body.
As a curiosity, it should be noted that its insufficiency in humans is very unusual.
History of folic acid
The first important studies on this vitamin took place in the first half of the 20th century, when it was discovered that it was established within the composition of brewer's yeast in 1930.
Folic acid became even more important a year later, in 1931, when scientist Lucy Wills concluded that folate worked as a nutrient that helped prevent anemia during pregnancy.
During the next decade the investigations did not cease and in the early forties also it was possible to extract of another food like the spinach so that in 1946 it was synthesized for the first time in history by the Indian Yellapragada Subbarao.
What is folic acid used for?
The main functions of vitamin B9 are to aid in different organic activities such as facilitating the working of blood cells ( Red blood cells ), Forming them and helping the growth of the tissues. In the same way, it also acts as a coenzyme in the transfer process of monocarbon groups.
It participates in the functions of the metabolism of DNA, RNA and proteins, intervening in the synthesis of purines and pyrimidines.
It also works as a powerful advocate against different anomalies and problems, especially those occurring during pregnancy such as spina bifida.
A curious fact is that the surpassing of its intake causes our appetite to increase in the long run considerably, which also causes the formation of digestive acids to be stimulated.
Food in which it is found and quantities
- Green vegetables : Here the variety is served, being the main source of obtaining, among which we find from spinach and endive to peas or dried beans.
- meats : It is observed in such as the res, the pig or the goat among many others.
- Fortified cereals : Dried fruits and sunflower seeds are great sources of the vitamin belonging to group B.
- Vegetables : Among the legumes that contribute folacina we can find foods such as chickpea or lentils.
The daily doses of vitamin B9 recommended by the Institute of Medicine and the US Department of Agriculture vary by age:
- From 1 to 3 years, the ideal is 150 a day
- From 4 to 8 years you would have to increase your intake 50 more until you reach 200
- From 9 to 13 would be 300
- From the age of 14 onwards, up to 400 micrograms should be consumed
- The exception is marked by women who are in periods of pregnancy, where they should consume up to a total of 500 and 600 respectively.
In addition, if you look down you can see a list that we have provided with the type of food, amount and folic acid that concentrate in its composition:
- Cereals (cooked), corn flakes: 1 cup / 222 mg
- Cow liver, cooked: 85 gr./ 185 mg
- Spinach, cooked, boiled, without salt: 1 cup (180 gr.) / 263 mg
- Beans, white, canned: 1 cup / 170 mg
- Asparagus, boiled: 8 (120 gr.) / 160 mg
- Rice, white, long grain, cooked: 1 starch (190 gr.) / 153 mg
- Spinach, raw: 1 cup (30 gr.) / 60 mg
- Romaine lettuce: 1 cup / 75 mg
- Lentils, boiled, without salt: 1 cup (200 gr.) / 358 mg
- Brussels sprouts, cooked: 1 cup (150 gr.) / 94 mg
- Avocado, sliced: 1/2 cup / 45 mg
- Soybean seed, green, boiled: 1 cup (180 gr.) / 200 mg
- Banana: 1 (120 gr.) / 24 mg
- Oranges: 1 (40 gr.) / 39 mg
- Melon, cantaloupe, honey dew: 1 cup (160 gr.) / 35 mg
Benefits of Folic Acid
- Prevents the possibility of contracting spina bifida disease. At the moment it is a council that the pregnant women perform a multitude of part of the specialized doctors, since when taking supplements of folic acid diminish in a high percentage the apparition.
- Taking folic acid just before pregnancy and during the first trimester of this pregnancy markedly decreases the percentage of being able to undergo an abortion, as well as other diseases related to the gestation period ( Anencephaly Or different malformations).
- It also helps prevent anemia .
- It is a powerful protector that assists against preventing various types of cancer.
- It acts by decreasing the appearance of cardiovascular diseases .
- Creates large amounts of healthy and large red blood cells, which leads to the purification of our body, eliminating carbon dioxide and producing oxygen.
Consequences of Folic Acid Deficiency in the Body
- It is produced megaloblastic anemia , In which the immature red blood cells have a larger size than the organically established one.
- Over time, hair graying is accelerated, causing it to age faster and more premature than normal.
- Mouth ulcers, swelling and sores on the tongue.
- In addition to the mouth, a peptic is produced, which is created in the skin that tends to not heal.
- Mainly, there are problems related to the pregnancy, of which we will speak next in a detailed way.
- Another effect is swelling of the tongue ( Glossitis ).
- There is a latent risk of toxicity from overeating and of course not doing it right. The result could lead to numbness, tingling, difficulty concentrating or feeling tired.
- Several side effects such as nausea and loss of appetite, bloating and gas. This is followed by unpleasant mouth flavors as well as serious insomnia problems.
Finally, sometimes you can fall into a depression or feel for irritated or excited moments.
Folic acid in pregnancy and cancer
Pregnancy
Different studies have confirmed that women who ingest 0.4 milligrams per day of folic acid during the first months of pregnancy and in the moments before giving birth reduce by 70% the chances that the baby will be born with different congenital related problems with brain And with the spinal cord .
The changes usually occur during the first month of pregnancy. It is advisable for women in childbearing age to Vitamin B9 .
Below we will show a series of problems related to pregnancy that can occur if we do not have the right amount of folic acid in the body. Among the most common neural tube We find three types:
- The one linked to spina bifida, where it performs an incomplete fusion of the spinal cord along with the spine.
- Problems related to brain development. Here we must name anancephaly, a defect that develops in the fusion of the neural tubes during the embryo during the process of neurulation
- At this point we refer to different malformations in which there is an abnormal opening of the skull.
Cancer
The role of folic acid in cancer has been studied for years. We talk about a relationship that has been going on for years in science and which has many more years left.
As mentioned above, folate helps prevent different types of cancer. This is because the vitamin intervenes directly on the DNA, in its synthesis, functioning, and of course repair. Therefore, an incorrect diet, either by excess or lack of vitamin B9 can lead to contraction of the disease.
It has been proven that diets with high doses of folic acid are related to colon cancer and their chances of occurrence. In addition the effect is multiplied when used in natural foods and not supplements. This was proven in 2007 when it was concluded in a clinical trial that supplements did not reduce the risk of collecting adenomas.
Another study conducted in tests that studied the relationship between cancer and folic acid resulted in results that said that in addition to colon cancer, the vitamin also affected breast and pancreas cancer, being contrary to the previous disease, it affected toxic When ingested in a common way.
Therefore it would not be beneficial to consume excess vitamin B9 if you want to avoid the creation of cancer cells related to the chest and pancreas.
Antifolate methotrexate
Now, there is a term of great importance within the world of this vitamin. We refer to the antifolate methotrexate, which is a drug that is usually used to treat cancer. But, as noted in the different studies, the methotrexate comes in many occasions to be toxic, producing several side effects as the inflammation of the digestive tract, hindering a regular diet.
But how does this relate to folic acid? Folic acid comes into play when it comes to dealing with it and reversing the effect that the antifolate produces when it starts to be toxic.
Methotrexate can be used to combat diseases such as rheumatoid arthritis , lupus , psoriasis , asthma , Sarcoidosis , primary biliary cirrhosis And various inflammatory diseases. All this is always ingested when necessary and in minimal quantities.
It is for all that reason to realize the accomplishment of diets rich in folic acid will cause that the negative effects that produces the Methotrexate They are depleted and getting them do not increase the levels of toxicity in our body.
recommendations
- It is advisable to eat raw foods containing high doses of folic acid in a crude way. In case you can not do this practice if you do not want to lose the properties you should cook it briefly in steam and store it later in the refrigerator.
- It would be ideal to accompany the intake of vitamin B9 with other variants such as B1, B2 and B3 as this makes it easier to perform the process of natural metabolism of folic acid. It is all about making complete and varied combinations.
- In the same way that it combines with the vitamins belonging to group B, it is also convenient to add vitamin C, which allows folic acid to activate more quickly and work more optimally.
- Avoid taking folic acid in the form of supplements, since as mentioned, that reduces by large percentages the original natural quantities that would contain any food.
- In addition to the foods that have been mentioned in the upper area, are large sources of folic acid dried tomatoes and freshly squeezed orange juice.