Folate and Folic acid are very similar, though there are some key differences between Folate and Folic acid. They both relate to vitamin B-9, which plays a key role in preventing birth irregularities and aiding the production of healthy (RBC) red blood cells.
What are folate and folic acid?
Folic acid is an unnatural man-made synthetic folate (Form of Vitamin B), used as a supplement to compensate for folate deficiency. Folic acid is particularly important if you can become pregnant or you are pregnant. Folic acid protects unborn babies from serious birth defects. You can get folic acid from vitamins and fortified foods, such as bread, pasta and grains.
Folate is a natural vitamin B, which is found naturally in some fruits, green leafy vegetables and nuts and legumes.
Folate and folic acid help the body to create healthy new red blood cells. Red blood cells carries oxygen to all parts of your body. If your body does not make enough red blood cells, then you can develop anemia. Anemia occurs when your blood cannot carries enough oxygen to your body, which makes you pale, tired or weak. In addition, if you do not get enough folic acid, you can develop a type of anemia known as folate-defect anemia.
Health Benefits Of Folate and Folic acid
1. Beneficial for preventing hair loss
By consuming things rich in folic acid, you can get rid of the problem of hair loss. They do not get sufficient amount of folic acid due to our bad food and drink. For this reason, such people have to face the problem of hair loss. If your hair is falling without reason, then folic acid deficiency in the body can also be a reason.
2. Effective in maintaining sexual stamina
Lack of folic acid can affect sexual ability. Several researches have revealed that the intake capacity of men can be improved by consuming folic acid. Men can also consume eggs regularly to avoid this problem. Also, the lack of sexual ability can be overcome by taking the things mentioned here.
3. Beneficial in pregnancy
Folic acid has the highest benefit during pregnancy. Folic acid is considered to be very important for the development of the unborn baby and to develop its brain. During pregnancy, it is important to take a large amount of folic acid in the body. Many people also take its tablet to overcome the deficiency of folic acid.
4. Beneficial in Relieving stress
There are many reasons for being stressed in our life. For this we do not know what to do but if you want to get relief from stress then you can consume some foods rich in folic acid. There are many things such as citrus fruits, vegetables etc in which folic acid is found in significant amount. If you consume these things on daily basis then this can help you get rid of stress.
Symptoms indicating deficiency of folate and folic acid
Folic acid is also known as vitamin B9. Anemia, fatigue, weakness, rapid and very angry, shortness of breath, irritability, etc. can occur due to deficiency of folate in the body. If you are experiencing these conditions, see a doctor immediately.
Sources of folate and folic acid
Sources of Folate
Folate is found naturally in many food items. Some of the foods listed below contains the highest level of folate:
- Spinach and other dark green leafy vegetables
- Citrus Fruits Such as Orange
- The nuts
- Poultry (chicken, turkey, etc.) and meat
- whole grains
Sources of Folic acid
Folic acid is added to foods that are refined or processed (not whole grains):
- Breakfast cereal (some contain 100% of the daily recommended value – or 400 micrograms – of folic acid in each serving)
- Breads and Pasta
- Flour (made by grinding raw grains, roots, beans, nuts, or seeds)
- Maize flour
- White rice
- vitamin supplements
Why do women need folate and folic acid?
Everyone needs folic acid to stay healthy. But it is particularly more important for women:
Before and during pregnancy, Folic acid protects unborn children against severe birth defects called neural tube defects. These birth defects occur in the first few weeks of pregnancy, often before a woman discovers that she is pregnant. Folic acid can also help prevent other types of birth defects and early pregnancy loss (miscarriage). Since about half of all pregnancies in the United States are unplanned, experts suggest that all women get enough folic acid, even if you’re not trying to get pregnant.
Keeping the blood healthy by the production of red blood cells. Not getting enough folic acid can cause a type of anemia known as folate-deficiency anaemia. Folate-deficiency anemia is more common in women of childbearing age than men.
How much folate and folic acid do women need?
All women need 400 micrograms of folic acid every day. Women who can become pregnant should receive 400 to 800 micrograms of folic acid. Some women may require more folic acid each day.
folate and folic acid do women need in Pregnancy
Women aspiring to become mothers are advised to consume 400 micrograms per day and 600 micrograms of folic acid per day during the first trimester of pregnancy. Also, they should eat a diet full of folate. Doing so reduces the risk of births and miscarriages.
Folic acid should be started only after making up one’s mind to become a mother. It is best to start with a dose of folic acid three months before conception. If you breastfeed, you should take 500 micrograms of folic acid per day.
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