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Folic acid is a B complex vitamin, also called folic acid or
folate, needed by the body to manufacture red blood cells. B complex
vitamins are essential to properly metabolize fats and proteins and
play an important role in maintaining muscles as well as the
digestive tract. B complex vitamins also promote the health of the
nervous system, skin, hair, and other body tissues. Folic acid aids
in the production of DNA and RNA, the body's genetic material, and
is especially important during periods of high growth, such as
infancy, adolescence, and pregnancy. Folic acid also works closely
together with vitamin B12 to regulate the formation of red blood
cells and to help iron function properly in the body. A deficiency
of this vitamin causes certain types of anemia (low red blood cell
count) among other things.
Certain plants are the richest
source of folic acid. Unfortunately, many Americans do not ingest
enough of these plant items in their diets to get the proper amounts
of folic acid, which can lead to folic acid deficiency. Individuals
suffering from alcoholism, irritable bowel syndrome, and celiac
disease are prone to suffer from folic acid deficiency, which in
turn can lead to a number of health problems.
Pregnant woman
are at especially high risk of folic acid deficiency as the unborn
fetus can deplete a mother's nutrient reserves quickly. Folic acid
deficiency during pregnancy can lead to a number of health problems
and neural tube birth defects in babies.
Dosage and
Administration
Plant foods containing high amount of
folic acid include spinach, dark leafy greens, asparagus, turnip,
beet and mustard greens, brussel sprouts, lima beans, soybeans, beef
liver, brewer's yeast, root vegetables, whole grains, wheat germ,
bulgur wheat, kidney beans, white beans, lima beans, mung beans
oysters, salmon, orange juice, avocado, and milk.
Daily
recommendations for folic acid:
- Infants under 6 months: 65 mcg (adequate intake)
- Infants 7 to 12 months: 80 mcg (adequate intake)
- Children 1 to 3 years: 150 mcg (RDA)
- Children 4 to 8 years: 200 mcg (RDA)
- Children 9 to 13 years: 300 mcg (RDA)
- Adolescents 14 to 18 years: 400 mcg (RDA)
- 19 years and older: 400 mcg (RDA)
- Pregnant women: 600 mcg (RDA)
- Breastfeeding women: 500 mcg (RDA)
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