Do you also feel tired and fatigued all the time? Do you sometimes feel pale and dizzy? Although these are things that we may not pay much attention to, sometimes behind this there may be a lack of an essential nutrient in our body. That is what folate deficiency is. Let's talk about this in detail today, as if we were talking to a friend.
What is folate? Is it the same as folic acid?
Simply put, folate is a nutrient that belongs to the vitamin B9 group and is essential for our body. To be precise, it is naturally present in many of the foods we eat. Think about it, dark green vegetables like spinach, kale, and collard greens, citrus fruits like oranges and tangerines, nuts like cashews and peanuts, beans, peas, lentils, seafood, eggs, dairy products, meat, fish, poultry, and various grains... All of these contain folate.
So, why is folate so important for our bodies? Folate is essential for making new red blood cells in our bodies and for making the genetic material in our cells, that is, DNA. The importance of folate cannot be overstated, especially during pregnancy. Folate helps a lot in the development of the baby in the womb, especially in the development of the brain and spinal cord. It also helps in preventing birth defects.
Now you ask, what is folic acid? Folic acid is a synthetic form of folate. It is difficult for our bodies to store large amounts of natural folate. However, folic acid is easily absorbed by the body. That is why some foods we eat, such as rice, bread, pasta, and some breakfast cereals, are fortified with folic acid. Folic acid can also be taken as a dietary supplement.
What complications can occur due to folate deficiency?
If we don't get enough folate, all kinds of problems, that is, complications, can occur.
What if folate is not enough during pregnancy?
Folate deficiency during pregnancy is a serious problem. Just think, folate is essential for the proper development of the brain and spinal cord of the unborn child. If you don't get enough of it, you can develop serious birth defects called neural tube defects . You've probably heard of conditions like spina bifida and anencephaly . Those are examples of this.
Not only that, a lack of folate can increase the risk of placental abruption . This is when the placenta, which provides nourishment to the baby, separates from the uterus. Furthermore, the baby may be born prematurely or have a low birth weight . Some studies have shown that folate deficiency during pregnancy can also cause conditions like autism in the child later in life.
What is Folate Deficiency Anemia?
Another major condition that can be caused by a lack of folate is folate deficiency anemia. Simply put, anemia is when our body doesn't have enough healthy red blood cells. These red blood cells are essential for carrying oxygen to our body's tissues. When we don't have enough folate, the red blood cells that are produced in the body can become abnormally large and not function properly. This is what we call folate deficiency anemia.
Other possible complications
In addition to this, folate deficiency can cause other health problems. These include:
- Infertility.
- Some types of cancer.
- Cardiovascular disease.
- Depression.
- Dementia.
- Decreased cognitive function.
- Alzheimer's disease.
What are the symptoms of folate deficiency?
The first symptom of folate deficiency is fatigue. In addition, other symptoms may occur.
Symptoms associated with anemia
- Appearing pale .
- Difficulty breathing (dyspnea).
- Irritability, quick temper.
- Dizziness.
Symptoms in the mouth
- The tongue is red and feels like it is sore.
- Mouth sores or mouth ulcers.
- Decreased sense of taste in food.
Characteristics related to the nervous system
- Forgetfulness, memory loss.
- Difficulty concentrating on something.
- Feeling confused.
- Weaknesses in choosing right from wrong and making decisions.
Other common features
- Feeling lifeless and lacking energy.
- Muscle weakness.
- Depression.
- Weight loss.
- Diarrhea.
If you continue to have one or more of these symptoms, it is best to seek medical advice.
What are the causes of folate deficiency?
The main reason for not getting enough folate is not eating a balanced, nutritious diet. That means we don't eat enough foods that naturally contain folate or foods that have folic acid added to them. In addition, there may be other reasons:
- Digestive system diseases: If you have a disease like Crohn's disease or Celiac disease , your digestive system may not be able to absorb folic acid properly.
- Excessive alcohol consumption: Some people do not pay attention to their diet when they drink too much alcohol. Then the body does not get the folate it needs.
- Overcooking vegetables and fruits: Many of us like to eat vegetables and fruits slightly cooked or mashed. However, one thing to remember is that overcooking, i.e. exposing them to high heat, can destroy the natural folate in the food. Therefore, it is better to cook vegetables and fruits as little as possible, or eat them raw, such as in salads.
- Hemolytic Anemia: This is a blood disease in which red blood cells are destroyed too quickly, but new ones cannot be made as quickly.
- Certain medications: Some medications for epilepsy and medications for diseases such as ulcerative colitis can interfere with the absorption of folate.
- Kidney Dialysis: This treatment for people with kidney failure can also cause folate deficiency.
How to diagnose folate deficiency?
When you see a doctor, he or she will ask about your medical history and symptoms. The only way to know for sure if you have folate deficiency is with a blood test. This blood test measures the amount of folate in your blood. If your folate levels are low, it means you have folate deficiency.
How is folate deficiency treated?
Your doctor may prescribe a folic acid supplement , or folic acid pills, to treat your folate deficiency. An average adult needs about 400 micrograms (mcg) of folic acid per day. However, your doctor will tell you exactly how much you need.
Also, your doctor will advise you to eat a balanced, nutritious diet . This means eating more fruits, vegetables, and foods that naturally contain folate or foods that have folic acid added.
How to prevent folate deficiency?
The best way to prevent folate deficiency is to eat a healthy diet that includes foods that contain folate or folic acid. Foods that naturally contain folate include:
- Legumes like peas, beans, and lentils.
- Citrus fruits such as oranges and tangerines.
- Dark green vegetables like spinach, gotukola, and chard.
- Liver.
- Seafood.
- Eggs and dairy foods.
- Meat and poultry.
Foods that are enriched or fortified with folic acid:
- Bread.
- Flour.
- Pasta.
- Rice.
- Cereal for breakfast.
The amount of folate you need each day depends on your age and other factors. Most adults need 400 micrograms (mcg) of folate each day. If you are pregnant , it is important to take a folic acid supplement to make sure you are getting enough folate each day.
If you are taking any medication that interferes with folate absorption, talk to your doctor about taking a folic acid supplement.
What happens if I have folate deficiency?
If you increase your folate intake, the effects of folate deficiency will begin to reverse. It is important to eat enough foods that contain folate or foods that have folic acid added. In addition, take a folic acid supplement if necessary. If you do not get enough folate, complications such as anemia may persist.
What is Cerebral Folate Deficiency?
Cerebral folate deficiency is a rare condition. It occurs when the brain of the fetus lacks folate. Babies born with cerebral folate deficiency develop normally during infancy. Then, around the age of 2, their mental and motor skills begin to decline. Intellectual disability, speech difficulties, epilepsy, and difficulty with coordination of movements (ataxia) can become severe. This condition is caused by a genetic mutation .
What is the difference between vitamin B12 deficiency and folate deficiency?
Both vitamin B12 and folate are essential for the production of your red blood cells and DNA. A deficiency in either can lead to fatigue, weakness, and anemia. However, unlike folate, vitamin B12 is not found in plant foods. B12 is mainly found in meat, eggs, and dairy products. Therefore, vegetarians and vegans are at higher risk of vitamin B12 deficiency. Severe vitamin B12 deficiency can cause complications such as depression, mental confusion, memory loss, urinary incontinence, and loss of taste and smell.
What is MTHFR polymorphism?
MTHFR stands for methylenetetrahydrofolate reductase . Some people have a mutation , or change, in the MTHFR gene. If you have this mutation, your body cannot convert folate into its active form, 5-MTHF (5-methyltetrahydrofolate) . This mutation affects about 25% of Hispanics, about 10% of whites, about 10% of Asians, and about 1% of blacks. If you have this mutation, you may benefit from taking a folate supplement that contains 5-MTHF, the active form of folic acid.
Let us remember in summary (Take-Home Message)
Okay, so now you know that folate is an essential vitamin for our bodies, especially for making red blood cells and DNA, right? Especially if you are pregnant, folate is essential for the development of your baby. Folate deficiency is rare, but it can cause serious complications like birth defects and anemia.
Therefore, it is very important to eat a diet rich in fruits, vegetables (especially dark green vegetables), and other foods that contain folate or folic acid. If necessary, you can also take a folic acid supplement on medical advice. It is best to talk to your doctor about how much folate you need per day. Let's take care of these little things to stay healthy!
` Folate, folic acid, vitamin B9, anemia, pregnancy, birth defects, nutrition, deficiency
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