Folic acid (B9), also known as folacin or folate, aids in the production of red blood cells and helps metabolize protein by aiding in various amino acid conversions. It also plays a vital role in cell division, making it an important nutrient during times of growth, including pregnancy. Folic acid is also required by the body to properly utilize sugars, and is involved the production of neurotransmitters.
The richest foods sources of folic acid are dark green vegetables, such as spinach, asparagus, and kale. Other good sources are Brewer's yeast, wheat germ, nuts, eggs, and organ meats. Excessive heat and overcooking destroy folic acid, which is why it is important to consume adequate amounts of raw vegetables that contain it. Under conditions of good intestinal health, the body can also manufacture folic acid from intestinal bacteria.
Folic acid deficiency is quite common, due to such factors as poor diet, illness, malabsorption, stress, and alcohol and drug abuse. Deficiency symptoms include anemia, fatigue, diarrhea, gastrointestinal disorders, headache, irritability, palpitations, and overall weakness.
