Folic acid (C19H19N7O6), also known as pteroyl-L-glutamic acid, Vitamin M, folate, folinic acid, folacin etc., is a water soluble compound which is better known as vitamin B9 to “normal" people who live outside chemistry Labs! It is found mostly in leafy green vegetables like kale and spinach, orange juice, and enriched grains.
Several studies have shown that it is necessary for the synthesis of adenine and thymine residues, two of the four monomers that make up our DNA – the inheritable genetic polymer that “defines" us as humans! Our body needs folic acid essentially to make new cells & perform basic life functions of DNA replication & transcription. Moreover, Adenine makes up a very significant molecule for biological systems – the ATP – the Energy Currency of the cell! This emphasizes the importance of folic acid for women who are either planning pregnancy or those who are in their early pregnancy. They should have proper amount of folic acid in their diet for proper development of the infant. Needless to say, the deficiency of folic acid may lead to infant developmental complications galore!
Various levels of folic acid have been proposed for a healthy body. According to the guidelines of RDA, the essential amount of dietary folic Acid varies with an individual’s sex & also with his/her age group. Kindly refer to the table below:
Age (years) 1~3 -- 4~8 -- 9~13 -- 14+ -- During pregnancy -- late pregnancy Men --150µg -- 200µg -- 300µg -- 400µg -- Women --150µg -- 200µg -- 300µg -- 400µg -- 600 µg 500 µg
Now, since dietary habits vary at large across the globe, it is sometimes difficult to keep up with the required amounts of folic acid in daily diet. Due to its crucial role in the metabolic & genetic functions of our bodies & fortification against several diseases, we simply can’t blame our dietary habits & stay ignorant. Broadly, dietary supplements may include: •Enriched breads •Fortified cereals, •Enriched Fruits & Vegetables •Protein supplements (they usually have ample vitamins too!) •Convenience Foods
Sources of Folic Acid:
•ENRICHED BREADS: All kinds of breads, rolls, muffins, tortillas, bagels, pizza rust, and waffles etc. •GRAINS: Rice, pasta, bulgur, barley, millet. •FORTIFIED CEREALS: These are the excellent sources of folic acid and generally provide around 25% of the daily requirements of folic acid. •FRUITS: Orange juice, canned Pineapple juice, Papaya, Blackberries, Strawberries, Mustard greens, Broccoli, Corn (fresh frozen or canned), Beets, sprouts, Parsnips, Okra. •VEGETABLES: Spinach, raw, Celery, Swiss chard, cooked, Cauliflower, Tomato juice, Cantaloupe, casaba or honeydew melon, Baked Green or wax beans, Italian green beans, raw Cabbage. •BEANS: Cranberry beans, Lentils, Pink beans, Adzuki beans, Black beans, Great Northern beans, Navy beans/white beans, Pinto beans, , Kidney beans, Soybeans, Lima beans. •PEAS: Black-eyed peas or cowpeas, Chickpeas, Pigeon peas, Split peas, Tofu, Peanuts, Peanut butter. •PROTEIN FOODS: Egg, Liver oil, Yeast extract. •CONVENIENCE FOODS: Instant Breakfast, Bean with bacon soup, Chili with beans, Refried beans, Pork and beans or baked beans, Spaghetti sauce, Lentil soup, Black bean soup, Bean burrito, Frozen waffle.
Folic acid tends to be lost or modified during food preparation, cooking, or storage. So, care must be taken while preparing meals. To retain folic acids: •Steam, boil, or simmer vegetables in a minimal amount of water. •Serve fruits and vegetables raw whenever possible. •Store vegetables in a cool and dry place.
If you have gout, you probably already know that this happens because of a build up of uric acid in the system. That uric acid must have somewhere to go, and it often crystallizes in the joints. The big toe is the first place for gout to flare up for most people, and then other joints may follow. What you might not know is that there are some things that can naturally lower the amounts of this uric acid in your system. If you can find them, and they work for you, you may not have nearly as much pain as you normally do. Folic acid and gout relief may go hand in hand for some.
There has been some research that says 70 mgs of folic acid a day can lower the amounts of uric acid. However, other research has failed to repeat the findings. This might mean that taking folic acid may work for some people with gout, and not work for others. Vitamin C has shown more promise, but again, that might not work for everyone either. When it comes to natural remedies or supplementing with natural products, it is often a matter of waiting to see what works for you.
When it comes to folic acid and gout problems, what happens is pretty simple. It is thought that folic acid will neutralize an enzyme called xanthine oxidase. This encourages the production of uric acid in the body. If that enzyme is blocked to any degree, it might halt some of the excess uric acid from being produced and stored within your body. Of course, with less uric acid comes less pain, and less frequent gout flare-ups.
There are some things you should think about when you want to try a folic acid and gout remedy. Though some recommend the above stated amount of 70 mgs a day of folic acid other sources say as little as 10 mgs or somewhere in between the two at about 40 mgs a day should be taken. What you probably haven't considered, and most people don't when taking vitamins, is that you can take too much of a good thing. Even too much folic acid can cause problems in the body, especially for those with certain conditions.
If you have epilepsy, and you take medication for it, you should know that the folic acid and gout remedy might not be for you. This is because too much folic acid can interfere with your medication and render it less effective. It might also interfere with other vitamins in your body, and give you some unpleasant side effects.
Because of those reasons, and many other possible interactions, this is one remedy that you should discuss with your doctor first before taking it. If they agree you can try it, always report anything that might seem unusual as soon as possible. That way your doctor can determine if it is the result of the folic acid and gout remedy or not. Getting gout problems taken care of is important, but your overall health is even more important.
Both Lena Butler & Lisa Mcdowell are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Lena Butler has sinced written about articles on various topics from computers and the internet, Office Supplies and computers and the internet. This Article is written by Tarun Gupta, the author of , a longer version of this article is located at. Lena Butler's top article generates over 90500 views. to your Favourites.
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