Folic Acid and Your Health: Foods and Effects

Folic acid (also folacin or folate) was discovered and named during the 1940s. It is required in a number of different bodily processes, including the formation of genetic material and various nerve functions. A lot of research has been completed concerning the role of folic acid in pregnancy.

Folic acid helps form red blood cells, just like vitamin B12. Folic acid deficiency may result in super-sized red blood cells. Folic acid plays a major role in reducing the levels of homocysteine, which, when it accumulates, may lead to heart disease. Plus, folic acid plays a major role in cardiovascular health. Many studies have been conducted that demonstrate that folic acid supplementation may help reduce cardiovascular disease as well as strokes and heart attacks.

Since folic acid is associated with cell division, a disease known as dysplasia, which is characterized by cell growth abnormalities, can result. This disease is considered to be pre-cancerous and can result in suspicious-looking cells that may need to removed.

Popularly, folic acid is known to help prevent birth defects. Pregnancy is known to demand high levels of folic acid from the mother. In cases of folic acid deficiency, the mother may experience anemia and the child may have birth defects.

The role of folic acid in pregnancy is so established that the U.S. Public Health Service issued a statement in 1992 that said women of childbearing age should consume .4 mg of folic acid every day in order to prevent neural tube defects, including spina bifida. The United States now requires that cereal products be fortified with folic acid.

The Recommended Daily Intake of folic acid is 400 mcg for those who are not pregnant and 800 mcg for pregnant or lactating women. Various substances, including aspirin, may keep folate from absorbing and being used by the body. Stressful conditions, both mental and physical, require more folic acid in order to help repair and properly sustain the body.

Food sources include the liver from chicken, pork, lamb and beef. Other good sources include green vegetables, such as kale and spinach. Good sources also include whole wheat, broccoli and asparagus. Cooking such food sources can result in a drastic depletion of this necessary nutrient. It is best to consume whole grains and either raw or uncooked vegetables.

Lieberman, Shari, "The Real Vitamin & Mineral Book"

Reinhard, Tonia, "The Vitamin Sourcebook"

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