What is folate and how can you tell if you need folate?

The new baby inside your tummy requires special attention to be happy and healthy. Researches have shown that particular deficiency in Vitamin B9 commonly known as folate or folic acid can lead to problems in development of brain and spinal cord of the fetus. But what is folate and how can you tell if you need folate supplements?

Folate is a water soluble vitamin found mainly in green vegetables. It is water soluble and thus is not stored in the fat stores of the body where most fat soluble vitamins are stored. Diets lacking enough folate can lead you to folate deficiency in a matter of few weeks. Folate functions with other metabolites to make and repair the genetic structure of the cells, DNA. Folate along with vitamin B12 and iron is essential to make red blood cells and deficiency in either can lead to a condition known as anemia. Anemia is a condition where you have too few red blood cells. Red blood cells function to carry oxygen from the lungs to different parts of the body.

How you might become folate deficient?

A diet low in fresh fruits, vegetables, and fortified cereals is the main cause of folic acid deficiency. Overcooking your food can sometimes destroy the vitamins. Diseases that affect absorption in the gastrointestinal tract can cause folic acid deficiencies. Such diseases include, Crohn’s disease, celiac disease. Certain medication and chemotherapy regimens might also put you at risk of folate deficiency. Not to mention that alcohol interferes with folate absorption, another reason why you shouldn’t drink during pregnancy.

Folate deficiency does not cause specific symptoms and presents slowly in time. Some symptoms which are also common in other vitamin deficiencies include: fatigue, mouth sores, tongue swelling and tenderness, pale skin and irritability.

Folic acid deficiency is suspected when an abnormal complete blood count is observed and the diagnosis is confirmed with a folate blood level test. Pregnant women or women who want to become pregnant will often have folate levels tested during a prenatal checkup.

How to recover your folate reservoir

The main treatment option is increasing dietary intake of folate. It can be done via increased intake of daily vegetables and fruit or through supplemental intake of folate. Folate is sometimes added to other vitamin B supplements and known as vitamin B complex. Certain foods have high amounts of folic acid here are some examples:

·         Leafy green vegetables such as broccoli and spinach

·         Brussel sprouts

·         Peas

·         Citrus

·         Asparagus

Eat nuts to remain healthy

Heart disease are the number cause of death in US. Obesity and hypertension are the main risk factors to develop a heart attack, aside exercise studies have shown that certain dietary supplements can help protect your heart and live longer. Nuts are valuable resources of vitamins, fiber, minerals and unsaturated fatty acids in addition to numeral compounds acting as antioxidants. In 2003, Food and Drug Administration approved that 1.5 oz per day consumption of nuts might help reducing the risk of heart disease, as part of a low-fat diet. Researches on nut consumption have also shown reductions in inflammation, visceral adiposity, hyperglycemia, and insulin resistance all of which are intermediators of chronic disease like diabetes and heart stroke. Prospective studies have shown that taking nuts as a regular daily nutrient reduces the risks of type 2 diabetes mellitus, metabolic syndrome, colon cancer, hypertension, gallstone disease, and death from inflammatory diseases. In a study published in 2013 by New England Journal of Medicine an analysis was performed on 30 year follow-up data of 121,700 women nurses across 11 states and 51,529 male health professional across 50 states of US. In this study participants who consumed nuts more frequently were leaner, less likely to smoke, more likely to exercise, and more likely to use multivitamin supplements; they also consumed more fruits and vegetables. The study could show that an inverse associations exists between deaths due to cancer, heart disease, and respiratory disease and nuts consumption. Participants who consumed nuts seven or more times per week had a 20% lower death rate.

Here you can find reviews on most favorite nuts

Almond

Almond is a good nutrient to balance your fat. Almond reduces the low density lipoprotein (LDL) commonly known as bad cholesterol. LDL is involved in formation of cholesterol plaques inside the arteries. The cholesterol plaques cause reduced blood flow through the artery and end up to heart stroke when coronary arteries (arteries to the heart) are occluded. Almond lowers LDL, the more almond you take, more effective it does the job. Almond also helps to reduce weight and decreases the risk of insulin resistant.

Pistachios

Pistachios help preventing heart diseases as well. But pistachio in addition to lower the LDL helps you to lower your blood pressure. High blood pressure is significant risk factor for many diseases including stroke, heart attack and renal insufficiency. People in stress are recommended to take daily supplements of pistachio.

Walnuts

Walnuts contain many nutrients, but one nutrient specific to walnut is an unsaturated fatty acid known as alpha-linoleic acid. This fatty acid has a unique function in which it helps to reduce the cholesterol plaques already formed inside the arteries. Walnuts also help reducing LDL and thus are well known as heart protector nutrient.