How folic acid helps the body.
what is folic acid?
Vitamin B9, also known as folate is a water-soluble vitamin that naturally occurs in food. Folic acid is the synthetic version of Vitamin B9. It is a member of the B vitamin complex, a group of 8 known B vitamins generally called “Vitamin B”.
When the synthetic version is added to foods, it’s labeled as folic acid. Folic Acid or vitamin B ‘folate’ is an essential nutrient that plays a crucial role in various bodily functions.
This article discusses how folic acid helps the body and its natural sources.
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How folic acid helps the body
There are so many health benefits of folic acid to the body. Vitamins are very important to the daily function of our body. They have a wide range of benefits. Vitamin B9, aka Folate/ Folic Acid, is one such useful vitamin.
Here are 10 benefits of folic acid to the human body;
Vitamin B reduces the risk of Birth defects and improves the reproductive system
Adequate intake of vitamin B9 during pregnancy is vital for the proper development of the baby’s neural tube, reducing the risk of birth defects such as spina bifida and anencephaly.
Folate deficiency in pregnant women has been linked to an increased risk of neural tube defects, which can affect the brain and spinal cord development of the baby.
In addition, B- Vitamins support healthy pregnancy outcomes. Adequate intake of folic acid before and during pregnancy can reduce the risk of birth defects, low birth weight, and other complications. It is essential for proper fetal growth and development.
Also, women of childbearing age are advised to take folic acid. This can improve reproductive health.
Further, taking vitamin b9 during pregnancy is vital for the proper development of the fetal brain and nervous system.
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Folic acid Supports brain health
Since Vitamin b9 is useful for DNA methylation, it is essential for the development and maintenance of brain cells and the nervous system.
According to Webmd, oral intake of folic acid helps improve memory and thinking skills.
Vitamin B9 is involved in the production of neurotransmitters, such as serotonin, dopamine, and norepinephrine, which are crucial for brain function and mood regulation.
In addition, Folic acid supports mental and emotional well-being as well as cognitive function. Vitamin B9 is involved in the production of neurotransmitters that regulate mood, such as serotonin. Sufficient levels of vitamin B9 may help improve symptoms of depression and enhance overall mental well-being.
Folate deficiency has been associated with cognitive impairment and an increased risk of neurological disorders such as depression, dementia, and Alzheimer’s disease.
Enhances cardiovascular health
Folic acid /folate helps reduce homocysteine levels in the blood. High levels of homocysteine are associated with an increased risk of cardiovascular disease, including heart attacks and strokes.
Homocysteine can cause you to have a stroke because your arteries are clogged by high protein in your blood. An increase in vitamin B such as B6 and B12, can reduce homocysteine levels.
Moreso, consuming the right quantity of folate levels contributes to the formation of healthy red blood cells, ensuring optimal oxygen supply to the cardiovascular system.
In addition to this, Folate has been found to support the function of endothelial cells, the inner lining of blood vessels. Vitamin B9 promotes their ability to relax and expand, which helps maintain healthy blood pressure and proper blood flow.
A well-functioning endothelium is crucial for preventing the development of cardiovascular conditions. It also supports the production of substances involved in blood clot regulation, such as anticoagulant proteins.
Furthermore, chronic inflammation is a significant contributor to cardiovascular disease. Folate exhibits anti-inflammatory properties that can help reduce inflammation in blood vessels and other tissues.
Supports red blood cell production:
Vitamin B9 is essential for the production of red blood cells. It aids in the formation of hemoglobin, the protein responsible for carrying oxygen throughout the body.
Folate is required for the synthesis of new DNA strands which ensures proper cell division and the production of healthy red blood cells.
What’s more, Vitamin B9 deficiency can lead to the development of abnormally large red blood cells, a condition known as megaloblastic anemia. Folate is essential for the proper maturation and division of red blood cells, preventing the formation of large, immature cells.
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Aids in DNA and RNA synthesis and cell division:
Vitamin B9 is necessary for the synthesis and repair of DNA. It functions as a donor of the one-carbon group used to methylate DNA.
Subsequently, Folate helps in synthesizing Purines and pyrimidines. These are two types of nitrogenous bases found in DNA and RNA. Whereas,
Boosts immune function
Vitamin B9 plays a role in maintaining a healthy immune system. It supports the production and function of white blood cells, which are essential for fighting off infections and diseases.
Adequate consumption of folate levels supports the optimal multiplication of immune cells, ensuring their efficient response to infections.
Following this, folic acid plays a role in antibody production, which is an essential component of the immune response. Antibodies help recognize and neutralize pathogens, aiding in the body’s defense against infections.
Subsequently, Folate exhibits anti-inflammatory properties that can help reduce inflammation in the body. By reducing inflammation, folate may support the overall function of the immune system.
Lastly, but not limited to these, Folate acts as an antioxidant, helping to neutralize harmful free radicals in the body. Free radicals can damage cells and impair immune function. By reducing oxidative stress, folate supports a healthy immune system.
Reduces the risk of certain cancers
Folic acid/folate (vitamin B9) has a key role in Adequate intake of vitamin B9 and other b vitamins have been associated with reducing some forms of risk of certain cancers. It is also believed to suppress the progression of some types of established cancer.
Firstly, folate is essential for DNA synthesis and repair processes. Adequate folate levels are necessary to maintain the integrity of DNA. It prevents the accumulation of mutations that can contribute to the development of cancer. By supporting proper DNA function, folate may help reduce the risk of certain types of cancer.
Also, Folate acts as an antioxidant, helping to neutralize harmful free radicals in the body. Free radicals can damage cells and DNA, potentially leading to cancer. By reducing oxidative stress and preventing cellular damage, folate may contribute to a reduced risk of cancer.
Important notice: It’s important to note that these benefits are associated with adequate intake of vitamin B9 from a balanced diet or supplements. Remember, we are not a team of healthcare specialists. If you have specific health concerns or conditions, it is always recommended to consult with a healthcare professional for personalized advice.
Benefits of folic acid for skin: Vitamin B9 Benefits for skin
Folic acid, also known as folate or vitamin B9, has a crucial role in our skin’s health. Here are some of the benefits of vitamin b9 for the skin:
- Firstly, promotes cell growth and repair: Folic acid is evidently important in DNA synthesis and cell division, which are essential processes for the growth, maintenance, and repair of skin cells. It equally helps in the formation of new skin cells and promotes their healthy development.
- Secondly, folate consumption supports collagen production. Collagen is the protein that provides structure and elasticity to the skin. Folic acid is necessary for the production of collagen, which helps in maintaining the firmness, smoothness, and youthful appearance of the skin.
- Thirdly, Vitamin B9 also improves skin hydration by supporting the production of ceramides. These are natural moisturizing factors that help to retain water in the skin. Sufficient hydration is crucial for maintaining a healthy and supple complexion.
- Next, Folic acid helps to reduce the appearance of fine lines and wrinkles. Folic acid contributes to the overall health of the skin and may help reduce the appearance of fine lines and wrinkles. Its involvement in collagen synthesis, as well as its antioxidant properties, can help improve skin elasticity and minimize the signs of aging.
- Lastly, Folic acid acts as an antioxidant and helps protect the skin against damage caused by free radicals. Free radicals are unstable molecules that we come in contact with daily, from the sun, air pollution, etc. They can cause oxidative stress and accelerate the aging process. Folic acid helps maintain the skin healthy by neutralizing these free radicals, in turn giving us healthy and vital skin.
Important note: If you have specific skin concerns or conditions, it’s always a good idea to consult with a dermatologist for personalized advice and treatment options.
Natural sources of Folic acid: Vitamin B9 Foods
Folic acid, or folate, is naturally found in various foods. Here is a list of some common natural food sources of folic acid:
- Leafy green vegetables: Turnips, romaine lettuce, brussel sprouts, Spinach, kale, collard greens, Swiss chard, and mustard greens.
- Legumes: Lentils, chickpeas, black beans, kidney beans, and pinto beans.
- Asparagus: This vegetable is a good source of folate and provides other essential nutrients as well.
- Citrus fruits: Oranges, grapefruits, and lemons contain folic acid along with vitamin C and other antioxidants.
- Avocado: Avocado is a nutritious fruit that contains folic acid, healthy fats, and various vitamins and minerals.
- Broccoli: This cruciferous vegetable not only provides folic acid but is also rich in other beneficial compounds.
- Brussels sprouts: These small, green vegetables are packed with nutrients, including folic acid.
- Beets: Beets are a good source of folate and provide other health benefits like antioxidants and dietary fiber.
- Papaya: This tropical fruit contains folic acid, vitamin C, and other essential nutrients.
- Fortified foods: Some food products, such as breakfast cereals, bread, and pasta, may be fortified with folic acid to increase its content.
Remember that cooking methods can affect the folate content in foods. To maximize the retention of folic acid, it’s advisable to consume these foods in their fresh, raw, or lightly cooked forms. Additionally, maintaining a varied and balanced diet is key to obtaining adequate amounts of folic acid and other essential nutrients.
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