Скачать или смотреть Vitamins for Whole Health - Folate

Folate, also known as Vitamin B9, is a water-soluble B vitamin that is essential for numerous bodily functions. It plays a crucial role in DNA synthesis and repair, red blood cell formation, and the conversion of carbohydrates into energy. Folate is particularly important during periods of rapid growth, such as pregnancy, infancy, and adolescence.

Key functions of folate include:

DNA Synthesis and Repair: Folate is necessary for the production and maintenance of new cells, particularly during periods of rapid cell division and growth.
Red Blood Cell Formation: It helps in the formation of healthy red blood cells and prevents anemia, a condition where blood lacks adequate healthy red blood cells.
Homocysteine Metabolism: Folate helps convert homocysteine, an amino acid in the blood, into methionine, another amino acid. High levels of homocysteine are associated with an increased risk of cardiovascular diseases.
Prevention of Birth Defects: Adequate folate intake before and during early pregnancy can prevent neural tube defects (NTDs) such as spina bifida in the developing fetus.
Natural food sources of folate include:

Green leafy vegetables (e.g., spinach, kale)
Citrus fruits (e.g., oranges, lemons)
Legumes (e.g., beans, lentils)
Whole grains
Nuts and seeds
Fortified cereals and breads
Folic acid is the synthetic form of folate that is found in dietary supplements and fortified foods. It is more stable and better absorbed than naturally occurring folate.

The recommended daily intake of folate varies by age, sex, and life stage. For adults, the recommended dietary allowance (RDA) is 400 micrograms of dietary folate equivalents (DFE) per day. During pregnancy, the RDA increases to 600 micrograms DFE per day, and during breastfeeding, it is 500 micrograms DFE per day.

As with any nutrient, it is important not to exceed the upper intake levels to avoid potential adverse effects. Always consult with a healthcare provider before starting any new supplement regimen.