Folic acid in diet

Overview & Functions

Folic acid works along with vitamin B12 and vitamin C to help the body break down, use, and create new proteins. The vitamin helps form red blood cells and helps produce DNA, the building block of the human body, which carries genetic information.
Folic acid also helps tissues grow and cells work. Taking the right amount of folic acid before and during pregnancy helps prevent certain birth defects, including spina bifida.

Vitamin B9 benefits 

 

Folate (folic acid) is necessary for the production of red blood cells and for the synthesis of DNA (which controls heredity and is used to guide the cell in its daily activities). Folic acid also helps with tissue growth and cell function. In addition, it helps to increase appetite when needed and stimulates the formation of digestive acids.

Vitamin B9 source    Pregnant women who are thinking of becoming pregnant or who are pregnant often require additional supplementation of folic acid. Adequate folic acid is important for pregnant women because it has been shown to prevent some kinds of birth defects, including neural tube defects such as spina bifida. Many foods are now fortified with folic acid to help prevent these kinds of serious birth defects. Food Sources Folate occurs naturally in the following foods: Beans and legumes Citrus fruits and juices Wheat bran and other whole grains Dark green leafy vegetables Poultry, pork, shellfish Liver (Folic acid is the man-made form of folate found in supplements.) Side Effects Folic acid deficiency may cause poor growth, gray hair, swollen tongue (glossitis), mouth ulcers, peptic ulcer, and diarrhea. It may also lead to certain types of anemias. Too much folic acid usually doesn't cause harm, because the vitamin is regularly removed from the body through urine. References Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, PantothenicAcid, Biotin, and Choline. National Academy Press, Washington, DC, 1998. Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.