Vitamin Bc (Folic Acid)
 
Vitamins

 

 

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.

   

Next >Vitamin C ('The cancer preventive')

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