Folate Deficiency Symptoms And 6 health Benefits

In this article we are going to talk about a powerful vitamin called folate. We are going to tell you how to get it and we are also going to tell you what form is best for you.

We are going to talk about this B vitamin that you have heard of primarily related to pregnancy and developing of a healthy child.  But folate does so much more.

What is folate? You might want to know about it little bit. Well! Folate is vitamin B9.

Now the question comes to your mind what’s vitamin B9? Well! It’s called folate.

It’s needed for copying and synthesizing DNA, producing new cells, supporting nerve and immune functions. It’s a water-soluble B vitamin which means it doesn’t store. So you need to replenish it naturally present in some foods and a supplement version of it is called folic acid.

Difference between Folate And Folic Acid

There’s a difference though folate is naturally occurring in foods, easily absorbed and metabolized in the small intestine.

Folic acid, on the other hand, is a synthetic B vitamin in supplements and fortified foods. It requires a specific enzyme called dihydrofolate reductase.

Side effects of consuming folic acid, sex hormone changes, concentration issues, sleep and mood problems and it can make you deficient in B12. High levels of folic acid are linked to cancer and folic acid is a mandatory food fortifier, which is kind of scary.

Now, here’s the deal folks, if you are taking a supplement and folic acid is in it, if the vitamin is fermented, particularly is it says fermented whole food, it can be much safer but we want to go for the food source of folate, if it all possible.

How do you know if you are deficient in folate?

If you get sick often could be a folate deficiency, chronic low energy, poor digestion, developmental problems during pregnancy and infancy, anemia, canker sores in the mouth, tender and swollen tongue could be a folate deficiency. Changes in mood or irritability, pale skin, premature gray hair, those can all be symptoms of a folate deficiency. And by the way, the standard American diet doesn’t provide enough folate rich foods which is why the government fortifies, but as we talked about they are fortifying with the wrong form.

Benefits of consuming folate

1.Healthier pregnancies, if you have heard of folate, you know it’s important for pregnancy, a lot of good research on that.

2.It helps prevent anemia and it can also lower homocysteine levels.

3.Possible cancer prevention.

4.A stronger heart, that’s due to the homocysteine.

5.Protects your brain.

6.Can help fight depression.

These are powerful benefits from vitamin B9 folate.

Now we are going to talk about 12 folate rich foods.

Spinach, in fact all greens, look how much folate is in spinach, one cup of cooked spinach 262 micrograms, MCG stands for micrograms which is one thousandth of a milligram.

Number two is beef liver. I know it’s not a favourite food. Liver is so nutritious, especially when it comes from grass fed organic source. Three ounces, 215 micrograms, that is a powerful food high in folate.

Number three is black eyed peas. 210 micrograms of folate vitamin B9 is needed for a daily intake.

Number 4 is asparagus, good for a lot of reasons, eight spears 178 micrograms, we probably should qualify what size the spear is because I have seen really big spears and really thin spears but eight average spears contains 178 micrograms, that’s nearly half of the daily value.

Number 5 is broccoli, one cup cooked, 104 micrograms. I think you are getting the theme here, green vegetables have folate.

Number 6 is Brussel sprouts, one cup cooked contains 156 micrograms of folate.

Number 7 is, mustard greens, it’s very rich in sulphur compounds and folate. 104 micrograms when cooked.

Number 8 is kidney beans; kidney beans are another good source of folate. 92 milligrams should be taken every day.

Number 8 is romaine lettuce, 64 micrograms. You have seen the more greens the more folate.

Number 8 is avocado. ½ cup a nifty 59 micrograms of folate and all kinds of other great benefits like potassium, vitamin E, monounsaturated fats etc.

Number 9 is wheat germ, which is the most nutrient dense part of wheat. Keep in mind if you do purchase wheat germ, which is one of the original health foods, you want to make sure to store it in the refrigerator because it can go rancid very quickly, 40 micrograms in two tablespoons.

Number 10 is orange, you might have seen orange juice recommended as a source of folate, on medium orange 29 micrograms.

conclusion

Folate from food is usually fine, that’s the theme, when you eat food usually don’t overdose on any nutrients.

Folic acid supplements can interact with medications and aggravate health conditions. Remember if you are consuming a multivitamin or a B vitamin, folic acid’s okay, better if it’s in its fermented form. Folate in food is even better.