Apart from calcium, potassium, protein, vitamins, and minerals, folic acid and folate are also needed to keep the body healthy. Some people think that folic acid and folate are the same things when it is not. Both are types of Vitamins B9 but why are they different from each other? Today we will tell you what the difference is between the two and how both are beneficial for the body.
First, let us talk about Vitamin B9…
Vitamin B9 plays an important role in the growth of cells and the foundation of DNA in the body. Due to its deficiency in the body, homocysteine level increases, which increases the risk of heart disease, stroke, birth abnormalities, neural tube defects, cancer. Pregnant women are aware of these because it is given to pregnant women to properly develop neural tube development. It also helps in red blood cell formation, which is essential for the development of the baby.
What is the difference between folate and folic acid?
- Folate is derived naturally from Vitamin B9 while folic acid is its synthetic form.
- Leafy vegetables are the best dietary source of folate, but folic acid is used in supplements. Folic acid is found in processed foods such as flour, pasta, rice, and breakfast cereals.
- The digestive system converts folate into the biologically active form of vitamin B9 5-MTHF before it enters the bloodstream. However, the digestive system is unable to convert all the consumed folic acid into B9 5-MTHF, but it is converted into the liver and other tissues.
What is more important for pregnant women folate or folic acid?
According to the Centers for Disease Control and Prevention (CDC), both are very important for pregnant women. Because it prevents neural tube defects. At the same time, their deficiency in the body can cause anemia, which is not right for pregnant women.
Symptoms of Folate and Folic Acid Deficiency
. Needless fatigue
. Lack of energy in the body
. Tingling in hands, feet, soles, and toes
. Sore mouth
. Memory loss
What to eat for folic acid and folate?
However, doctors recommend pregnant women to take folic acid instead of folate because folate is lost during cooking while folic acid is more stable.
Folic Acid for Pregnant Women: For folic acid, you can consume fortified pasta, rice, cornflour, fortified breakfast cereals, fortified bread in the diet. Apart from this, vitamin supplements also contain 400 to 1000 micrograms of folic acid as your doctor suggested.
Folate for Pregnant Women: On the other hand, pregnant women are advised to take 600 mcg of folate daily, for which you can eat beef liver, spinach, peas, cowpea, fortified breakfast cereals, asparagus, green leafy vegetables, whole grains, fruits, dried fruits, eggs, dairy products. Can take orange juice.