VITAMIN Bc
(Folic Acid)
Water soluble. Plays a major role
in cellular metabolism including the
synthesis of some of the components
of DNA. Recent studies have suggested
that folic acid supplements may be
effective in lowering the risk of
colon cancer.
Functions/Benefits
Essential for the formation of red
blood cells.
Reduces damage to DNA.
Helps to reduce the level of homocysteine
in the blood. (Homocysteine is an
amino acid that is believed to cause
premature aging, heart disease and
blood clots).
Protects arterial aging.
Improves lactation.
Improves skin.
Improves hair.
Natural analgesic.
Increases appetite.
Builds up resistance to infection
in infants.
Essential for genetic code transmission.
Prevents spina bifida (birth defect).
Deficiency symptoms
Nervousness.
Lethargy.
Extreme fatigue.
Insomnia.
Irritability.
Dementia.
Possibly spina bifida.
Muscle pain.
Food sources
Apricots. Avocado. Asparagus. Artichokes.
Bananas. Black-eyed peas. Beans. Carrots.
Chickpeas (garbanzo beans). Egg yolks.
Melon. Orange juice. Green leafy vegetables
(spinach, asparagus and broccoli).
Lentils. Liver. Whole grains. Yeast.
U.S. RDA:
For adults over 13 years - 400 micrograms
(mcg)
For pregnant women - 600 micrograms,
(and lactating women, 500 micrograms).
EU RDA: 200-360 mcg
Nutrient Destroyers
Stress. Alcohol. Caffeine. Tobacco.
>>
more info on nutrient destroyers
There are many people at risk of
deficiency, including heavy drinkers,
pregnant women, the elderly, people
on low-fat diets. For those in these
categories, supplementation up to
800mcg is recommended.
Adequate folic acid intake is associated
with a reduced risk of neural tube
birth defects. It is recommended that
all women of childbearing age consume
at least 400 micrograms of folic acid
each day.
Toxicity
Toxic in large doses and can cause
severe neurological problems. Do NOT
take if you have or suspect B12 deficiency
anaemia.
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