Folic Acid is Essential for the Good Health of Both Men and Women

Folic acid is a B vitamin that helps your body form building blocks of DNA, the body's genetic information and the building blocks of RNA, needed for protein synthesis in all cells.

Everyone needs folic acid, however it is essential for women during child bearing years. It is important during pregnancy for the prevention of birth defects that affect the brain and spine of the infant. Deficiency in folic may result in cleft lip and palate and hearing loss in an infant.

*Government guidelines recommend that all women who are of childbearing age get at least 400 micrograms (mcg) of folic acid each day. You will also need to take this amount every day when you are trying to get pregnant and for the first three months of your pregnancy.

Men and women can benefit from folic acid along with vitamin B6 and B12 to help prevent heart disease, stroke and dementia. Folic acid deficiency has also been linked to Alzheimer's disease, atherosclerosis, osteoporosis and some forms of cancer.

Foods with folic acid includes leafy green vegetables, asparagus, black beans, spinach, romaine lettuce, peas, nuts and fruit.

A large percent of Adults are deficient in folic acid because of inadequate diet. With fast foods being a good part of the American diet, many do not consume enough of the foods like vegetables, spinach, beans and kale and other leafy green vegetables needed to provide sufficient daily amount of folic acid. This has led to the fortification of breads, cereals and other manufactured foods to try to ensure that the standard diet would supply a minimum daily intake of 0.4 mg.

Some processed foods contain a minimal amount of this important nutrient. Processed green vegetables, corn, orange juice, peanuts and sunflower seeds are some examples that also supply antioxidants, fiber and protein.

Many favorite foods that are quick and easy to prepare also offer folate-rich ingredients, such as black bean soup, tacos and burrito's, lentil soup, pasta dishes and garden salads.

Since absorption of vitamin B12 is reduced with increasing age, older adults and vegetarians may benefit from a vitamin B12 supplement. Folic acid needs the catalysts vitamins B12 and B6 to carry out its functions effectively, therefore, it is best to select a supplement that combines these three.

Because it is possible to get too much folic acid, you should check with your doctor to determine the amount of folic acid you need. If you take a vitamin supplement with folic acid you may not need fortified cereal or bread.

Sources: * http://www.webmd.com/baby/folic-acid-and-pregnancy?page=2,http://www.ahealthyme.com/topic/folic,