Folate is a naturally occurring form of the vitamin, found in food, while folic acid is synthetically produced, and used in fortified foods and supplements. Folic acid is itself not biologically active, but its biological importance is due to tetrahydrofolate and other derivatives after its conversion to dihydrofolic acid in the liver.
Common symptoms of folate deficiency include diarrhea, macrocytic anemia with weakness or shortness of breath, nerve damage with weakness and limb numbness pregnancy complications, mental confusion, forgetfulness or other cognitive deficits, mental depression, sore or swollen tongue, peptic or mouth ulcers, headaches, heart palpitations, irritability, and behavioral disorders.
Food rich in folic acid includes :-
1) BROCCOLI :-
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
2) ORANGES :-
Oranges are a very good source of fibre which helps keep your stomach and intestines healthy. A diet rich in fibre will ensure that you are not affected with ailments like stomach ulcers and constipation.Oranges are rich in nutrients like Vitamin A, Vitamin C and potassium which are great for your eyes.Folate and folic acid present in oranges promote brain development and keep the vital organ in mint condition. In fact, these nutrients also make orange a healthy fruit for pregnant woman as it prevents the baby from having neurological disorders later.
Orange has high Vitamin C content which is required for producing collagen which, in turn, is responsible for keeping the tissues in your hair together. It is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.
Orange fruit also contains a very good amount of minerals like potassium and calcium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure through countering sodium actions.
3) KIDNEY BEANS :-
Kidney beans are a very popular legume because of its great taste, texture and flavor. It contains high amount of vitamin K which provides essential nutrition for both brain and nervous system. Kidney beans are also a good source of vitamin B,which is essential for brain cells. It nourishes the brain nerves and cells which prevents age related disease like Alzheimer’s.High magnesium content and fiber in kidney beans is responsible for lowering bad cholesterol levels. High magnesium level found in kidney beans helps the body fight diseases associated with the risk of stroke, heart attack, and peripheral vascular disease. It also helps in having a healthy cardiovascular system.
Kidney beans have insoluble fiber that is useful to regularize the bowel movements and increase stool. Kidney beans help to maintain the metabolism of amino acids, gluconeogenesis, neurotransmitter synthesis, histamine synthesis, fatty acids, lipids and hemoglobin synthesis.
4) CAULIFLOWER :-
Cauliflower nutritional benefits include it being a rich source of fiber. This fiber helps in lowering our cholesterol levels.It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid , pyridoxine and thiamin niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.Cauliflower also helps in reducing the risk of cancer lung cancer, breast cancer, bladder cancer. Cauliflower also helps us to lose weight. Cauliflower contains vitamin C which is a key element to burn fat.Further, It is an also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.
5) PAPAYA :-
The best feature of papaya is its ‘Low Sodium Quality’, thus resulting in very little retention of water. In simple words it means, it helps you keep your skin hydrated.
Papaya also acts as a natural skin exfoliator.Papaya also helps in boosting the immunity system of our body. The presence of Beta-carotene in papaya is required for the proper functioning and boosting of the immune system.Papaya despite being sweet in taste is also good for diabetic patients.The rich amount of potassium in papaya helps keeping the blood pressure in check along with improving the mental alertness.Papaya can also help you from cancer. Papaya’s fiber is able to bind to cancer-causing toxins in the colon, thus keeping them from harming healthy colon cells.
Papaya being rich in minerals, vitamins and enzymes also helps in removing the dirt, oil and chemical build up from the hair in a very safe way. Application of papaya also helps in removing skin discoloration.