What is folic acid? How much do I need? Where can to get it?
The terms folic acid and folate refer to an essential water-soluble B-complex vitamin. Humans cannot produce this vitamin in the and body and derive it from foods or nutritional supplements. Folic acid is the most stable form of the vitamin found in nutritional supplements and fortified food. Folic acid is important for heart health, nervous and immune system health and for healthy cell growth. For example, folic acid deficiency increases the risk of spina bifida.
Various forms of folic acid bind to enzyme proteins and these enzyme-bound forms (coenyzmes) are essential for the activity of may important functions in cells. One such example is the way in which folic acid functions in the formation of biochemicals important in brain and nervous system health. Folic acid is critical for the production and maintenance of new cells, the utilization and metabolism of dietary amino acids (proteins), the normal production of red blood cells and the production of core building blocks of nucleic acids, DNA, which constitutes genes, and RNA, and the production of body cells constitutes (glycine, choline) important in mood. performance and nerve cell function. Its role in rapid cell division and growth emphasizes its importance during pregnancy and child growth.
Folic acid is required to utilize L-methionine, and essential amino acid in the body, and convert it into and activated form, which modifies fats, hormones, DNA, proteins, etc., thereby protecting cells and maintaining cell functions. Folic acid is required for the reconversion of homocysteine, a metabolite of L-methionine, into L-methionine. Higher levels of L-homocysteine have undesirable effects on heart health.
Common sources of dietary folate include fortified cereals, baked goods, leafy vegetables, cooked spinach, asparagus, broccoli, okra, avocado, fruits, lentils, beans, peas, yeast, mushrooms, organ meats (beef liver, kidney), tomato and citrus fruit juices. The Reference Daily Intake (RDI) for olic acid for adults is 400 mcg. Supplemental folic acid is recommended not to exceed 1,000 mcg per day. Supplements containing folic acid generally also include vitamin B-12.
I think we've covered most of the B vitamins, you'll have see where we go next!
Blessings for a Glorious Day!