Folate or folic acid, commonly known as vitamin B-12, plays a vital
role in many bodily functions, including cell repair and maintenance,
DNA synthesis, amino acid metabolism, and the formation of leukocytes
and erythrocytes. It prevents obesity and various cancers, including
colon cancer, as well as preventing heart disease.
Here are the top 5 health benefits of folate:
1. Fetal development
Erythrocyte production – the adequate and appropriate development of
an unborn child’s brain and spinal cord – is dependent on foods rich in
folate. A lack of folate during pregnancy can lead to gaps in the
development of the spinal cord, which can result in paralysis, brain
damage, or a stillborn child.
2. Production of red blood cells
Folate is key in the development of red blood cells or erythrocytes. A
lack of this compound can make the body susceptible to cancer. In
addition, the body’s defense mechanism, the white blood cells, are also
manufactured in the presence of folate supplements.
3. Thwarting heart disease
Folic acid supplements also help the heart stay healthy and function
optimally. Folate deficiency can lead to an increased risk of heart
disease, coronary complications, and strokes in patients. In the U.S.,
after bread and cereal companies were asked to add vitamin B12 to their
products, the rate of heart disease and stroke decreased by about 15
percent. Folic acid also helps remove homocysteine, a toxic compound
that can lead to severe artery damage if not eliminated from the blood.
4. Helps in depression
Several studies have indicated that folate supplements can reduce
depression. A deficiency may cause an increased risk of depression and
dementia.
5. Helps keep brain young
Adequate folate levels are necessary for proper brain functioning.
Studies have shown that folate benefits the brain by slowing down the
effects of aging.
Folate food sources
Good dietary sources of folate include: green leafy vegetables like
spinach and broccoli, bananas, strawberries, oranges, tomatoes,
asparagus, legumes, yeast, cereals, mushrooms, fish, eggs, poultry, meat
(specifically organs like liver and kidneys), and dairy.
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