Natural sources of folic acid for man

Folic acid, or vitamin B9, is able to synthesize healthy microflora of the small intestine. A significant portion of the vitamin comes from food. Natural sources of folic acid are leafy vegetables (spinach, asparagus, lettuce), beans, brewer's yeast, liver, cheese, egg yolk.
Folic acid reserves are deposited in the liver, erythrocytes and leukocytes.

Which leads to folic acid deficiency

Lack of vitamin B9 can be caused by poor quality and inadequate food, diseases of the small intestine that violate the absorption of folacin, use of drugs and alcohol. Increased need for folic acid is observed in pregnant women, newborns and children of early age. Experts usually recommend to start taking folic acid at the stage of pregnancy planning.
Folic acid during pregnancy is important not only for the normal development of the fetus, but also for the wellbeing of the expectant mother.

What is the role of folic acid in the body

Vitamin B9 plays an important role in metabolism. Folic acid is necessary for synthesis of several amino acids, RNA and DNA, thus ensuring that the division processes, development and growth of cells. Without folic acid cannot be processes of hematopoiesis – formation of blood cells (erythrocytes, leukocytes, platelets). Therefore, the lack of vitamin can cause anemia – simply, "anemia".

How dangerous is folic acid deficiency

In pregnant women a deficiency of vitamin B9 increases the risk of miscarriage, placental abruption, congenital malformations of the fetus, including neural tube defects, brain herniation, hydrocephalus, etc. In terms of the health of the pregnant woman increases the likelihood of anemia, toxemia, depression, pain in the legs. In infants with a shortage of folic acid can occur, in addition to anemia, the gap in weight, psychomotor retardation, depression of bone marrow function, impaired maturation of the gastrointestinal mucosa and skin.

In adults, deficiencies of folic acid is manifested by neuritis and polyneuritis, memory impairment, depressive disorders. Severe deficiency of vitamin can lead to serious neuropsychiatric abnormalities, violations of the emotional sphere, dementia. The daily requirement of folic acid for an adult is 200-400 mcg.