Are you getting enough folic acid?

[Guest guest]

This excellent article is by nutritionist Donia Alawi.

 

Are you Getting Enough Folic Acid?

 

A few months ago, a nutrition client of mine was worried about the abnormal

changes in her cervix that she was experiencing during her yearly exams.

Growing tired of frequent biopsies, she came to me to see if there was a more

natural, less invasive answer for her problem.

 

I suggested that she see a Nutritional Medical Doctor and do a complete physical

examination. Her blood tests revealed that she had elevated homocysteine

levels, which point to an increased risk of heart attack and stroke.

 

Based on this information, I offered a more natural approach for her cervical

dysplasia: in lieu of another biopsy. I suggested that she consumes foods high

in folic acid, a B vitamin.

 

Within three months her pap smears returned to normal and her homocysteine had

dropped to normal , also.

 

What is Folic Acid?

 

Folate is a " generic term " referring to a " family " , a complex, of related

compounds. Folic acid is a member of the B vitamin family. The " simplest "

(isolated) form is pteroylmonoglutamic acid, used in most supplements. But

folic acid usually occurs in food in a biologically-active form with anywhere

from two to seven glutamic acid residues, para-aminobenzoic acid (PABA), and a

derivative of a compound called pteridine. Therefore, folic acid in foods is

chemically different from the folic acid in man made supplements (DeCava, pg.

177).

 

" The primary functions of folic acid are..... to maintain the cells' genetic

code, regulate cellular division, and transfer the chromosomes from one cell to

another. It is required for the normal growth and maintenance of all cells "

(pg. 177). Folic acid is needed to construct amino acids for proteins and for

the metabolism of amino acids, building red blood cells, normal appetite,

sufficient secretion of hydrochloric acid in the stomach, and liver function

(pg. 177).

 

While only micrograms of this nutrient is needed to ward off deficiency

diseases, folic acid deficiency is a most common vitamin deficit in most

developed nations because of the overuse of medical drugs and processed foods.

 

Here are some of the conditions that can result from low levels of this critical

nutrient:

 

Spina bifida or neural tube defects. Many pregnant women worry about not having

enough folic acid. This is quite understandable as folic acid is needed for the

reproduction of normal cells making it important for its contribution to fetal

development.

 

The daily requirement of folic acid during pregnancy doubles. Recently, studies

have confirmed its need in pregnancy to prevent neural tube birth defects, such

as spina bifida (Balch, pg. 8).

 

Heart disease. High levels of homocysteine are now linked to the progression

and development of cardiovascular disease. Up to 40 percent of people with

heart disease have elevated homocystein levels. High homocysteine levels also

have been observed in women who have given birth to babies with neural tube

defects, suggesting a folic acid connection between healthy hearts and healthy

pregnancies (Bland, pgs. 153-154).

 

Depression. Since folic acid is needed for the production of the brains'

neurotransmitters, depression may result when levels are low. Eating foods high

in folic acid may help to resolve symptoms of depression and even improve mental

function in elderly patients (Laliberte, pg. 59). In addition, elevated

homocystein levels are found in elderly people who suffer from cognitive

impairment (Bland, 153).

 

Osteoporosis. Interestingly, high homocysteine levels have been noted among

women and men with osteoporosis (pg. 150).

 

What causes folic acid deficiency?

 

People who drink should be aware that alcohol interferes with the body's

utilization of folate. Some medications also block folic acid absorption.

Sulfasalazine, a medication used for ulcerative colitis and Crohn's disease, may

reduce the absorption of folate, leading to lower levels of folic acid in the

body. In addition, barbiturates, such as pentobarbital and phenobarbital, may

impair folic acid metabolism (Pelton, pgs. 106-108).

 

Birth control pills, anticonvulsants used to control seizures, medicines to

lower cholesterol and methotrexate which is a medication used to treat cancer

and rheumatoid arthritis, also appear to reduce levels of folic acid in the

blood, as well as inhibit the body's ability to use this vitamin (Ephraim, p.

39).

 

Should you supplement with folic acid:

 

It is interesting to know that it has been found through scientific studies that

if a person is deficient of folic acid, they are also deficient of vitamin B12.

The main functions of these two vitamins are so interconnected that it is

difficult to distinguish a deficiency in one from that of the other without

extensive testing (DeCava, pgs. 177-178).

 

The majority of folic acid supplements sold in the market today are the

synthesized folic acid which, in my opinion, should not be used to address folic

acid deficiency.

 

Large doses of synthesized folic acid can mask an underlying vitamin B12

deficiency, improving the blood test results, but not assisting the actual

deficiency. A large intake of folic acid from a man-made isolated supplement,

by itself, can decrease vitamin B12 levels. " It can lead to kidney cell

hypertrophy, mental changes, sleep disturbances, digestive tract upsets and

excitability " (pg. 178). " A 15 mg. amount of the crystalline-pure vitamin,

administered daily to men and women participating in a clinical trial, resulted

in abandonment of the study because of unexpected development of increasingly

disturbing toxic effects in the majority " (pg. 178). Dr. Carl Pfeiffer warned

that folic acid in large doses " is apt to produce muscle restlessness, muscle

jerking, and occasionally, seizures " (pg. 178). Glucose increases the

absorption of folic acid, so it will tend to make large doses become huge doses.

Worsening of psychotic behavior has been reported during treatment with

synthesized folic acid. The human biochemistry reacts to such an imbalance of

food components (pg. 178).

 

Where should you get your folic acid from?

 

While B12 is found mostly in animal products, folic acid is most abundant in

plant foods, especially when raw or relatively unprocessed, since it is easily

destroyed by heat.

 

With foods and food concentrates-containing whole nutritional complexes-the body

can choose its needs for assimilation and excrete what it does not need; this is

called " selective absorption. " On the other hand, with fractionated or isolated

and/or synthetic vitamins, there is no choice; the body must handle the chemical

in some manner and can suffer consequences of biochemical imbalances and toxic

overdose.

 

Folate is found in nutritional yeast, fresh raw broccoli, kale, parsley, turnip

greens, almonds, wild blue green algae, spinach, dates, lentils, oranges, split

peas, salmon, raw goat cheese, beans, romaine lettuce, asparagus, black eyed

peas, romaine lettuce, lima beans and chickpeas. These foods can offer your

body what it needs of folic acid and the whole vitamin B complex. In real foods

and whole food supplements such as wild blue green algae you get all the

nutrients working together synergistically. No natural vitamin exists as a

single chemical entity. The multiple components of the B complex, for example,

contain subdivisions which are complexes also. The intricacy of these nutrients

are impossible to imitate in a lab.

 

In general, to ensure sufficient folate, you need to eat five or more servings

of fruits and vegetables every day. Just be sure that these foods are mostly

raw and/or not overcooked. Cooking destroys this nutrient. If you cook your

veggies instead of eating them raw, use as little water as possible, steaming or

stir-frying vegetables to preserve folate content.

 

So get your folates from natural, food-sources that are enzymatically alive.

And always remember man-made vitamins are inactive chemicals. Human and animal

health requires " live " biochemicals and they sicken and die while ingesting

lifeless chemicals. It is simply a matter of chemistry versus biochemistry.

 

References:

 

Balch, James & Phyllis, Balch. (1990). Prescription for Nutritional Healing.

Garden City Park, NY: Avery Publising Group Inc.

 

Bland, Jeffrey. (1998). Genetic Nutritioneering. Los Angeles: Keats

Publishing.

 

Judith DeCava. (1996) The Real Truth About Vitamins and Antioxidants.

Columbus, Georgia, Brentwood Academic Press.

 

Ephraim, Rebecca. (December, 2004). " Nutrient-Stealing Drugs " . EverGreen

Monthly. p. 39.

 

Laliberte, Richard. (Mach, 2005). " The Real Deal on Vitamins " . Organic Style.

pgs. 55-61.

 

Pelton, Ross. (October, 2003). " Nutrient Robbers " . pgs. 106-108.

 

Ien in the Kootenays, getting her folate from wild bluegreens

 

http://www.celltech.com/wildwholefoods

 

 

 

[Guest guest]

This is very interesting to read..thank you.

It is alarming to know how many women of childbearing age do not

consume enough folic acid...and then get pregnant, by then it is too

late.

I have been taking a supplement called Juice Plus Vineyard, with is a

blend of several berries and grapes, which give 90% of the RDA for

Folic acid from whole food. I have been doing very well with it. I

even took the Vineyard through out my pregnancies and breastfeeding(3

capsules vs. 2 when I was pregnant, and 4 when I am nursing) to ensure

I am getting adequate nutrition..(along with JP+ garden and fruit

blends of fruits and vegetable juice powders) to help bridge what I am

not getting into my diet on a daily basis.

My OB encouraged me to take a prenatal even before I was

pregnant...with concerned me because of the high amounts of iron which

I did not need. This was a great alturnative.

[Guest guest]

Glad you enjoyed it Keri!

There are many excellent

whole food-based products on the

market these days.

 

IMHO they are vastly superior to

any isolated extract.

 

Ien in the Kootenays

http://profiles./free_green_living