Folic Acid

Also known as Folacin or Folate, this is another important B Vitamin.

Functions

  • Aids in Red Blood CellĀ  and White Blood Cell formation in the bone marrow.
  • Helps in breakdown and utilization of protein.
  • Required for cell division and the formation of DNA, RNA and proteins in the body.
  • Folic acid supplements are needed in pregnancy to protect against neural tube defects.

Sources

  • Spinach
  • Kale
  • Beet greens
  • Asparagus
  • Broccoli
  • Liver
  • Kidney
  • Brewer’s yeast
  • Green peas
  • Sweet potato
  • Artichoke
  • Bean sprouts
  • Wheat germ
  • Soy flour
  • Orange
  • Pineapple
  • Cantaloupe
  • Banana
  • Mushroom

Deficiency

  • Anaemia (megaloblastic)
  • Fatigue
  • Irritability
  • Anorexia
  • Poor memory
  • Weight loss

Toxicity

  • Toxic if taken in large amounts.
  • Excess folic acid to be avoided during B-12 deficiency.

Recommended dietary allowances