In a lot of health and nutrition talks, especially ones centered around pregnancy and childbirth, it’s possible that you’ve heard Folic Acid or Folate being mentioned. Today, we’re talking about FOLATE as it relates in normal health and pregnancy.
#nutritionfridayswithademi https://twitter.com/ademii__/status/1254760303063072770

What is Folate?
Folate (B9) also known as Folic Acid is one of the eight(8) water-soluble B-vitamin complex group.
Let’s set things straight; Folate is what is naturally found in foods while Folic Acid is the commercially synthesised form added to foods or made as supplements.

It is one vitamin that is appreciated for its importance beyond normal metabolism, especially in the etiology of chronic diseases and birth defects in infants.
The biochemically active form of folate is Tetrahydrofolic acid (THF).

Let’s have some facts..
- Folic acid deficiency is an important public health challenge in many parts of the world, especially in places where there’s poverty and malnutrition. It’s also one important cause of anemia.

- In 1998, the U.S. FDA mandated that folic acid be added to all enriched cereal grain products (breads, pastas, wheat flours, breakfast cereals, rice) to reduce the prevalence of birth defects called Neural tube defects (NTDs) in infants caused by folic acid deficiency.

So, what does Folate do in the body?
1. Folate is important for normal fetal (foetus) growth and development, especially their brain and spinal cord
2. It is required for DNA synthesis
3. It helps to maintain normal levels of homocysteine.

Now, let’s talk food. Where can we get folate from?
Folate occurs in a variety of food, both from plant and animal origins.
Liver (chicken and beef liver) is the richest animal sources of folate and honestly the richest source itself.

Plant origins include leafy vegetables (spinach, okra , broccoli , lettuce, asparagus ), mushrooms , legumes, nuts , and oilseeds e.g., soybeans, sunflower seeds. Baker’s yeast is another rich source of folate.

It’s important to note that Folate is an unstable vitamin and >70% is usually lost due to leaching/heating of these vegetables and longer storage as well (3 days or more). So eat fresh veggies and minimally heat them

Folic acid fortification of cereal grains (bread, rice, pasta and breakfast cereal) is also an excellent way to get adequate folate intake. Folic acid supplements are also recommended for women of child-bearing age.

What happens if you don’t take enough Folate? How much should you take?

Just to add, Folic Acid has positive and negative interactions with drugs and nutrients.
Negative interactions with NSAIDS (pain relief drugs) , chemotherapeutic agents and antacids.
Positive interactions with Vit B6, B-12 and vitamin C. This enhances utilitisation.

Alright guys, that’s it! Thanks for engaging with me on #nutritionfridayswithademi. I’ve attached a glossary for terms I used in this thread.
Remember, it is important to take Folate and for women, to take Folic Acid long before you get pregnant.