FOLIC ACID
Dr. Edmond Barasa advises that folic acid is important for all women of childbearing age, not just those who are pregnant.
Studies have shown that women who get 0.4 milligrams of folic acid daily prior to conception or during early pregnancy reduce the risks of their babies being born with serious neural tube defects by up to seventy per cent.
Neural tube defect is a structural abnormality of the brain or spinal cord which causes gross malfunction of the brain and the spine, respectively. The most common neural tube defects are spina bifida and anencephaly.
Spina bifida is a condition where the development of the arches at the back of the spine becomes incomplete. This may result to an incomplete closure of the spinal cord canal called the neural tube. A bony gap (spina bifida occulta) or actual exposure of the spinal cord occurs.
Anencephaly is a severe malformation of the fetus in the uterus in which the part of the skull enclosing the brain (the cranial vault and the cerebral hemispheres) fail to develop. The lack of skull growth leads to exposure of brain tissue, resulting in severe underdevelopment of the brain and conditions incompatible with life.
These defects occur during the early months of pregnancy, usually before a woman even knows that she is pregnant. That is why it is absolutely important for all women of childbearing age to get enough folic acid — not just those women who are planning to become pregnant.
Vitamin B complex and folic acid
Folic acid is necessary in the production of DNA (or deoxyribonucleic acid) which carries the genes that transmit the inherited characteristics of a person. DNA is critical for cell formation and multiplication. Cells are the units which form tissues which in turn make up the organs of a fetus.
Folic acid is a constituent of the vitamin B complex. Vitamins are essential substances found in certain foods. They are essential to nutrition and health and are used in small quantities. There are several types of vitamins: A, D, E and K which dissolve in fat and then B and C which are water-soluble. Vitamin B group consists of a number of substances (together the B vitamin complex). Vitamin B is essential for proper metabolism of fats and proteins. It plays an important role in maintaining muscles as well as the health of the digestive tract. The digestive system has one of the highest cell replacement rates in the body; vitamin B promotes the health of the skin, hair and other tissues. These vitamins are also important during periods of high growth of a person such as during infancy and adolescence.
Why all the fuss about FOLIC ACID?
Effects of folic acid deficiency
Folic acid is a constituent of the vitamin B complex necessary for the development of normal red blood cells. Folic acid produces folate compounds necessary for a range of chemical reactions in the body, most crucial being production of DNA. In pregnancy the rate of fetal growth is extremely high, transforming the single celled fertilised egg to a multibillion complex baby by the end of nine months of pregnancy. During pregnancy folate is therefore in very high demand within a woman’s body and if she is not taking enough folate-rich foods she could develop a deficiency in folate, leading to megaloblastic or macrocytic anaemia. Anaemia is a reduction in the number of red blood cells. Megaloblastic anaemia is a condition in pregnancy whereby immature red cells circulate in the blood. The immaturity is due to folate deficiency caused by the rapidly dividing fetal cells competing for folic acid to form cell nuclei as the fetus grows.
Folic acid deficiency may also result from the inability of the body to use vitamins. Women planning to have a baby are encouraged to increase folic acid intake, sometimes with supplements, well before conceiving, to reduce the risk of fetal neural tube defects.
Folate-rich foods
Folic acid is found mostly in leafy green vegetables like sukuma wiki and spinach, orange juice and enriched grains. It is also found in poultry, pork and liver. Yeast, dried beans, legumes, oranges, peas, raspberries, grapefruit and strawberries are also major sources of folic acid in a diet. A healthy diet should include foods that are fortified with folic acid. Folic acid is also produced synthetically but preference should be given to foods that contain folic acid in its natural form. Many grain products are fortified with folic acid meaning that synthetic (manufactured) form of folic acid is added to them. Enriched flour, rice, pasta, bread and cereals are examples of fortified grain products.
Additional benefits of eating folate-rich foods
1. Reduce the risk of stroke and other cardiovascular diseases and type 2 diabetes.
2. Improved bowel functions. This reduces chances of getting constipated and cancer of the colon.
3. Reduce the risk of other birth defects such as cleft lip and palate and certain congenital heart defects.
4. Essential for the health of the skin, tongue and digestive system. They also help regulate cholesterol and blood pressure.
5. Maintain good eyesight and prevent conditions like tissue inflammation and over-sensitivity to bright light.
6. Help promote normal appetite in children and adults.
It is important to avoid overcooking and boiling your vegetables since folate is easily destroyed during cooking and tends to be lost in cooking water. Vitamins are water soluble and are not stored in the body. They must be replaced daily since any excess is excreted. It is also advisable to talk to your doctor about your daily folic acid intake and know if a prescription supplement is required.
END: PG 3/13