All about the essential nutrient



Folate (vitamin B-9) is essential for the formation of red blood cells in the bone marrow. According to nutritionists, folate converts carbohydrates into energy and also produces DNA and RNA. They also advised that adequate folate intake becomes more crucial early in pregnancy to minimize the risk of birth defects. Leafy green vegetables like cabbage, spinach, and broccoli are great sources of folate. Fruits like oranges, lemons, bananas, melons, and strawberries are also considered good sources of folate.

According to medical experts, the synthetic form of folate is folic acid, which is found in many fortified foods such as grains and pasta.

Recently, nutrition specialist Dr Uma Naidoo took to Instagram to share an article highlighting the importance of folate to the human body. According to her, folate is an essential nutrient and can only be obtained through food.

Through the Instagram post, she informed everyone that folate deficiency is linked to depression, memory, chronic fatigue, bipolarity and schizophrenia.

“Folate helps make neurotransmitters, like serotonin and dopamine, which stabilize and improve your mood. So when you have a deficit, there are often mental health issues, ”said Dr. Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital (MGH), United States.

Dr Naidoo explained how several studies have shown that “depression is the most common symptom in patients with folate deficiency”. She said, “The higher the level of folate, the lower the level of depression.”

Fatigue, growth problems, swelling of the tongue, mouth scores are some of the common symptoms of folate deficiency.

According to the U.S. National Institutes of Health’s Office of Dietary Supplements, the Recommended Daily Allowance (RDI) of folate for different age groups is as follows:

  • 0 to 6 months: 65 mcg
  • 7 to 12 months: 80 mcg
  • 1 to 3 years: 150 mcg
  • 4 to 8 years: 200 mcg
  • 9 to 13 years old: 300 mcg
  • Over 14 years: 400 mcg
  • during pregnancy: 600 mcg
  • while breastfeeding: 500 mcg

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