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Folic Acid (Folate)
What is Folate and Folic Acid?
Folate is Vitamin B9 found naturally in Foods. Folic Acid is synthetic form of Folate used to fortify foods as well as used to make vitamin supplements.
What is the basic role of Folic acid?
Division and growth of new cells
Synthesize DNA
Synthesize RNA
Production of red blood cells
Metabolize Homocysteine and normalize amino acids
How much Folic Acid is needed?
Institute Of Medicine defines Recommended Daily Allowance (RDA), Adequate Intake (AI) and Upper Intake levels (UL). The RDA for Folate is called Dietary Folate Equivalent (DFE). 1mcg of DFE equals 0.6 mcg of Folic acid.
| Age | Dietary Folate Equivalent DFE/day | Upper Intake Level (UL) |
| 0 to 6 months | 65 mcg | N/A |
| 7 to 12 months | 80 mcg | N/A |
| 1 to 3 years | 150 mcg | 300 mcg |
| 4 to 8 years | 200 mcg | 400 mcg |
| 9 to 13 years | 300 mcg | 600 mcg |
| 14 to 18 years | 400 mcg | 800 mcg |
| 19 years and over | 400 mcg | 1,000 mcg |
| During Pregnancy | 600 mcg | 800 mcg |
| Lactation (Nursing) | 500 mcg | 1,000 mcg |
What is Bioavailability?
1. 100% of synthetic Folic acid is bioavailable when taken on empty stomach with a cup of water.
2. 85% of synthetic Folic Acid is bioavailable when taken with food or from the fortified food.
3. 50% of Folate (Natural foods) is bioavailable.
Pregnancy
Folic acid helps protect neural tube defects causing spina-bifida, skull and brain malformations. The problem is that neural tube closes within 28 days from conception. Women should start taking 400 mcg of Folate at least 4 weeks prior to planned conception, 600 mcg during conception, and 500 mcg during nursing.
Heart Diseases
Low level of Folic acid may increase the Homocysteine levels increase the risk of heart disease and stroke. On the other hand lowering Homocysteine levels with increased amount of Folic acid doest not reduce the risk of heart diseases.
Cancer
Low level of Folate may result damaging DNA, resulting in cancer. Evidence suggests lower risk of breast cancer and colon cancer. There is no direct evidence that low Folate causes the cancer.
Memory Loss
The latest studies indicate that that age related short memory loss and mental agility can be improved with Folic acid. These studies recommend 800 mcg of Folic Acid per day for people over 49 years of age.
Food Fortification
On February 29, 1999 mandated that certain foods be fortified with Folic Acid by the manufacturers. Amount of fortification ranges from 0.43 milligrams to 1.4 milligrams per pound of the product. The products include breads, rice.
Dietary sources of Folate
Primary source of Folate in Indian Cuisine is cooked dried beans and the leafy vegetables. One should note that Folate is water soluble vitamin, therefore don't discard the water used for cooking.
Masoor Lentils (Dal) cooked ½ cup: 180 mcg
Raj ma (Red Kidney beans) cooked ½ cup: 115 mcg
Cholay (Chickpeas) cooked ½ cup: 141 mcg
Urad (Black beans) cooked ½ cup: 128 mcg
Dark Leafy vegetables Spinach, Mustard Greens ½ cup: 131 mcg