Essential vitamins are required for the proper functioning of the body. There are other vitamins that play an important role like Vitamin A, and Vitamin C, but one of the most important Vitamins is Vitamin B: which includes Vitamin B12 and Vitamin B9 or Folic acid(Folates). These vitamins help in providing energy to the body by converting the food you consume. Folic acid plays a crucial role in DNA synthesis, cell growth and division, and the formation of red blood cells. It also supports heart health by minimizing homocysteine levels; which can elevate cardiovascular risks.
Few evidence suggests that consumption of folic acid can create a positive impact on mental health. Folic acid deficiency is associated with an increased risk of depression, so to avoid this condition, people are advised to rely on supplements because it may help boost and improve cognitive functions.
For expecting mothers, including folic acid in their diet can help prevent neural tube defects(NTDs) like spina bifida and anencephaly in developing fetuses. These defects occur during early stages of pregnancy where different levels of the brain and spine of the fetus are affected.
Deficiencies:Folic acid deficiency is the cause of megaloblastic anaemia, thereby reducing the production of red blood cells. Symptoms include tiredness, muscle weakness, and psychological problems such as depression. If left untreated, it can result in severe health complications like oral ulcers, and nerve damage.
A deficiency in folic acid can contribute to the age-related decline in cognition and increased susceptibility to conditions such as dementia. While further research is required, it is believed that good levels of the acid support brain health as people age.
Dietary foods which include folic acid are:
Foods that are naturally rich in folate are leafy green vegetables, such as spinach and kale, legumes like lentils and beans, and citrus fruits, which act as an excellent source of folic acid. Fortified foods like cereals, bread, and pasta, are often enriched with folic acid, making them valuable additions to the diet. For people who are suffering from folic acid deficiency, doctors may recommend supplements as an alternative option. But people with preexisting health problems are advised to take folic acid supplements as suggested by the doctor, if not self-medication leads to other health complications. Food fortification of staple foods such as wheat flour, maize flour, rice, oil, pulses and salt, is considered as one of the successful public health strategies for the reduction of NTDs and other disorders related to folate deficiency in many parts of the world.
Awareness campaigns, nutritional workshops and school programs provide insights about the importance of folic acid. This approach helps in educating people regarding the benefits of consuming folic acid and also enables individuals to make healthier dietary choices. Consumption of adequate amounts of folate and added supplements will ensure sufficiency and prevent the risk of developing any other health conditions.
