Folate or folic acid nutrition is essential for the healthy functioning of our body. Vitamin folic acid comes in the synthetic form of pteroylglutamic acid that cannot be naturally derived from food. High folic acid foods found in nature is composed of the core chemical structure of pteroylglutamic acid. However, they can differ in their state of reduction, the single carbon moiety beared by them or based on the length of the glutamate chain that is attached.
The metabolic role of folic acid is in the form of an acceptor and donor of one-carbon units in a comprehensive array of reactions involved in the metabolism of amino acid and nucleotide. The coenzyme form of the vitamin is found in the form of either fully reduced or poly-glutamylated form. Folic acid is absorbed in the adult primarily in the proximal one-third of the small intestine. A portion of the large depot of folic acid is bacterially synthesized in the large intestine and is absorbed. A large portion of this vitamin is then delivered to the liver where it is secreted into bile and redistributed to peripheral tissues. Polyglutamylation of folic acid is responsible for concentrating and storing folates in tissues.
Folates works by enhancing the chemical reactions that lead to the formation of red blood cells along with the manufacturing of DNA required for cell replication and amino acid metabolism (building of proteins). Supplementation of folic acid is highly recommended during pregnancy as it can help in the nourishing of the fetus. Avoid consumption of alcohol while using folate. 400 mg of Folic Acid is recommended to be taken along with a balanced diet. Folic acid symptoms of consuming it by normal, healthy people are reported as sleep problems, malaise, irritability, increased activity level etc. Green leafy vegetables offer good sources folic acid. Eating foods rich in folic acid b12 b6, folic acid 5, zinc folic acid etc is advised.
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