Folate
Folate Benefits
Helps Prevent Neural Tube Defects in Babies
From keeping a balance between providing nourishment to both the mother and fetus to the proper development of every organ of the fetus, pregnancy is a time when the body is at work the most. According to research evidence, a deficiency of folate levels in the body during the first trimester of pregnancy results in numerous complications in the developing fetus.[r164] It can result in malformations in the brain or spinal cord.
These findings were compared to another study where women maintained adequate folate levels during the early weeks, and it was found that their children had lower rates of such defects.[r163] It is recommended that for protection against neural tube defects in children, women should consume about 400 mcg of folate.[r165]
May Help Protect Against Cancer
One of the key functions of folate in our body is related to gene expression – the function of turning any genes on or off. Due to this connection of folate with the gene expression, research ascertains that folate might play a fundamental role in increasing or decreasing the abnormal growth of cells.
Some evidence suggests that low folate levels in the body can negatively impact gene expression and can result in the production of DNA that is highly breakable; thus, increasing the risk of developing cancer.[r166] A Meta-analysis investigating the link between high consumption of folate and the risk of breast cancer revealed that high levels of folate help decrease the risk of developing breast cancer.[r167]
Possibly Effective in Preventing Heart Disease
Homocysteine is an important inflammatory protein that plays a significant role in paving the way for heart disease. Adequate consumption of folate helps bring down the levels of this protein by converting it into methionine. This conversion of homocysteine into methionine is crucial for preventing heart disease. Scientific evidence has highlighted that intake of folate speeds up the conversion process of homocysteine into methionine by almost 25%.[r168] However, researchers claim that they have to investigate more in order to find any definitive links between high folate consumption and prevention of heart disease.
Reduces Risk of Macular Degeneration
Macular degeneration is an aging-related eye disorder that is defined by a gradual loss of center of the field vision. Though scientists are still finding the actual root cause of macular degeneration, it is speculated that it happens as a result of increased inflammation and oxidative stress.
Australian research conducted in 2013 evaluated the cases of about 1,760 adults that developed macular degeneration. The evaluation highlighted that folate deficiency is critically linked with the risk of developing macular degeneration by 75%.[r170]
Daily Intake For Folate
Healthy Foods High In Folate
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.
Sources
- r170. Homocysteine, folate, vitamin B-12, and 10-y incidence of age-related macular degeneration
- r169. Is Depression Related to Low Folate Levels in People with Epilepsy? An Observational Study and Meta-analysis
- r168. Dose-dependent effects of folic acid on blood concentrations of homocysteine: a meta-analysis of the randomized trials
- r167. Higher dietary folate intake reduces the breast cancer risk: a systematic review and meta-analysis
- r166. Folate and DNA Methylation: A Review of Molecular Mechanisms and the Evidence for Folate's Role
- r165. Folic Acid Supplementation for the Prevention of Neural Tube Defects: US Preventive Services Task Force Recommendation Statement
- r164. Optimal serum and red blood cell folate concentrations in women of reproductive age for prevention of neural tube defects: World Health Organization guidelines
- r163. Pre-conception Folic Acid and Multivitamin Supplementation for the Primary and Secondary Prevention of Neural Tube Defects and Other Folic Acid-Sensitive Congenital Anomalies