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Folate or folic acid or vitamin B9 comes from the vitamin Bfamily and it is a water-soluble vitamin, which is active biologically whenliver tunes it into the dihydrofolic acid. Health of the individual and manyfunctions of the body depend on the folic acid and one of the most important functions it performs is related to the repair of the DNA structure.

Folate is the name of the folic acid found in food, which is the biggest supplierof this acid. It can be found in leafy and green vegetables, turnip,mustard greens, broccoli, celery, spinach and similar foods. But foods such asmeat, citrus fruits, beans, avocado, wheat germ, asparagus and beet are therichest sources of the folic acid. It is a very important vitamin, which makes thebody function better, so it has to be included in the nutrition.

Importance

As we have said, the body greatly benefits from this vitamin, since it improves fertility,prevents eye diseases, increases breast milk, helps in the treatment of anemia and high bloodpressure, reduces chances of depression and generallyimproves the health of an individual. The folic acid levels in the body can bereduced by certain habits, such as incorrect use of medications, poornutrition, liver disease and abuse of alcohol. In these situations, but also inorder to prevent this, it is important to consume proper food, which willmaintain normal levels of folic acid in your body.

Dosage

Folic acid can be found as a supplementor an ingredient. 400 mcg is a normal dosage of the folic acid, while the dosagefor a pregnant woman should be 600 mcg. This is a daily dose, which can differ,since there are factors such as fitness, physical status and age, whichinfluence the dosage. Deficiency of folic acid rarely occurs, but there is achance of overdose, which causes hyperactivity, psychotic behavior, seizures, andbitter taste in the mouth, diarrhea and insomnia among children. Children who are younger than 14 years can consume 150 mcg of folic acid, while older than 14 can consume 300 mcg.Daily dosage for men and women is approximately 400 mcg, while pregnant womenneed to take from 600 to 800 mcg or even more of folic acid.

The different absorption of folic acid supplements and folates introduced adietary folate equivalent. A proper diet will even enhance the effect of thisequivalent. There is a problem that can lead to death and this is thedeficiency of vitamin B12, which can be solved by the intake of vitamin B12supplements along with the folic acid supplements. This can be avoided, but wehave to say that there are some side effects associated with folic acid, such as skin reaction and stomachproblems, but they are associated with overdose andconsumption of folic acid in dosages greater than 1000 mcg. So be careful not toexceed this dosage.

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