The Importance Of Folic Acid In Our Diet

In order to keep our body in perfect conditions so that it endures everyday stress, we need to provide it with substances that are mainly obtained from the diet and that are key factors in several vital functions. Some of these substances are even a fundamental part of human development, participating in the formation of a human being, from the womb to adulthood. This is the case of folates, also referred to as folic acid.

Get some spinach, liver and folates!

Folates, a group of water-soluble B vitamins, are present mainly in legumes, leafy green vegetables, some fruits like oranges and liver. Yes, even when you didn't like it, your mom had a very good reason to give you liver for dinner, since it is a great source of not only folates but also iron.

Why is it so important to include good sources of folate in your diet? Folate, and other vitamins can´t be synthesized by our cells, which is the reason why they need to get them from an external dietary source.

Without these chemical modifications, even if we stuffed ourselves with spinach and Brussel sprouts, our cells would not be capable of using the folates present in the food we ate.

The function of folates in our cells

The main cell function in which folates participate is the synthesis of nucleotides. Nucleotides are like the building blocks that construct our DNA, which basically constitutes the only form in which our genetic information is stored and guarded. Folates also have an important role in the modification of DNA and the genetic expression. 

Nucleotide synthesis is necessary especially during cell replication and when the DNA needs to be repaired and nucleotides have to be replaced because of an unwanted chemical modification caused by, for example, UV rays.

Folic Acid Deficiency And Its Consequences

During the embryonic and fetal development DNA synthesis is extremely important. A baby originates from the combination of two cells: the egg and the sperm. From this point on, cells start to proliferate and to form the baby´s organs and body. During this amazing process, DNA replicates at a very fast rate and so nucleotide synthesis has to be just as fast and also well controlled in order to avoid mistakes that could lead to malformations.

Folate requirements are then very high too, compared to the requirements of an adult, for example. A pregnant woman needs around 75% more folate than a woman that is not pregnant, which is why pregnant women are advised to consume folic acid supplements in order to make sure that they have the proper amount of folates that the baby needs.

Neural tube malformations

The most common problem that arises from folic acid deficiency during embryonic development is related to the formation of the neural tube. The neural tube in a normal baby gives rise to the brain and the spinal cord.

Years ago, this was a very common health problem, because women didn't have the proper folate intake during pregnancy. But current folic acid supplementation campaigns have managed to reduce the incidence of this disease. For example, fortification of flour with folic acid in the UK as well as a folic acid supplementation campaign introduced since 1995 in this country, has helped in the prevention of neural tube defects in babies.

It appears that folates have a very important role specifically in the development and maintenance of the nervous system.

These health issues can be derived either from dietary folic acid deficiency or from an alteration on its metabolism as a result of a genetic mutation.

Other health issues related to folic acid

Our red blood cells are one of those types of cells that have to be replaced constantly. They are produced in the bone marrow and just as any other cells, they need folic acid in order to synthesize DNA and proliferate.

This health problem is characterized by the production of abnormally big red blood cells, known as megalocytes or megaloblasts, which can be detected in a blood sample. People with megaloblastic anemia, as it is known, are usually undernourished and not only lack of the proper folate intake but of all dietary nutrients in general.

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Folic acid supplementation has also its drawbacks. There is evidence that suggests that a high intake of folic acid can mask health problems related to vitamin B12 deficiency, which include pernicious anemia. Also, people with epilepsy can be affected by folate supplementation by exacerbating their symptoms, especially seizures.