Folate is an essential needed for DNA repair and folate benefits healing functions in the body.
Folate is essential for the health of a growing child, an adult and an aging senior. In other words, are you receiving your recommended daily intake of folate to support your body’s healing abilities? Here are folate foods and folate benefits.
Amazing Folate benefits for health and folate foods for folate deficiency
All women capable of becoming pregnant should obtain adequate amounts of folate benefits to reduce the risk of NTDs and other birth defects.
People with malabsorptive disorders—including tropical sprue, celiac disease, and inflammatory bowel disease—might have lower folate absorption than people without these disorders. Diminished gastric acid secretion associated with atrophic gastritis, gastric surgery, and other conditions folate benefits can also reduce folate absorption.
Difference between Folate and Folic Acid
Many industrial sized food advertisements expect you to believe folic acid is the same thing as folate. Although the words folate and folic acid are often used interchangeably, the source of each nutrient is not. Folic acid is a synthetic compound found to be more readily available by the body than natural forms of folate. Natural folate, also called vitamin B9, is abundantly found in fruits and vegetables and other natural sources.
The overconsumption of folic acid is associated with an increased risk of certain cancers such as breast cancer and colorectal cancer, asthma, cognitive decline and the pathogenesis of disease. The liver is responsible for breaking down folic acid but as consumption increases, higher amounts of folic acid build up in the liver and absorbed into systemic circulation.
Health Benefits of Folate
Avoiding the risks that come from a diet high in folic acid is as simple as eating high quality folate foods. Folate from food supports growth and development, regulates gut health, cardiovascular function and is related to a lower incidence of cancer and disease.
- Improves Cardiovascular Function
Proper folate concentration can improve endothelial cells which line blood vessels reducing the risk for hypertension and heart disease.
- Lowers Homocysteine Levels
The synthesis of homocysteine in the body is complex and related to a variety of factors including intake of folate, folic acid, other B vitamins and methionine primarily found in protein sources.
Homocysteine promotes fatty build up in blood vessels and leads to the degeneration of arteries and predisposes an individual to arteriosclerosis. It is also greatly associated with oxidative stress as it impairs the production of nitric oxide, an occurrence evident in patients with hypertension.
- Supports Proper Methylation
One physiological abnormality which can lead to increased homocysteine levels is a lowered rate of methylation. Folate and B vitamins such as vitamins B6 and B12 are required to convert homocysteine into methionine through a methylation process which stabilizes homocysteine levels.
- Support of Red Blood Cell Production
Folate is one of many nutrients necessary for the production of red blood cells. These cells carry oxygen from the lungs to other parts of the body. Along with iron, copper, vitamin B12, and vitamin B6, a deficiency of folate can impair blood cell production.
Still, the deficiency of folate must be fairly severe to impair the production of red blood cells.
- Supports Immune Response
Healthy folate level have been shown to mask the adverse health risks associated with having a B12 deficiency often seen in older adults and vegetarians. Folic acid, however, can aggravate a B12 deficiency and inhibit the natural killer cells response essential for the protection against carcinogenic cells and a healthy immune response.
Vegan FOLATE Foods for folate deficiency
Chickpeas
Oranges
Lentils
Spinach
Asparagus
Avocado
Beets
Black eyed peas
Broccoli
Recommendations (DFE-Dietary Folate Equivalents)
0-6 months: 65 mcg DFE
6-12 months: 80 mcg DFE
1-3 years: 150 mcg DFE
4-8 years: 200 mcg DFE
9-13 years: 300 mcg DFE
14+ years: 400 mcg DFE
Pregnant women: 600 mcg DFE
Lactating women: 500 mcg DFE
