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 makes DNA and RNA. He also advised that adequate folate intake during early pregnancy becomes more important to reduce the risk of birth defects. Green leafy vegetables such as cabbage, spinach and broccoli are excellent sources of folate. Fruits including 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 cereals and pasta.
Recently, nutritionist Dr Uma Naidu took to Instagram to share a post highlighting the importance of folate for the human body. According to her, folate is an essential nutrient and can only be obtained from food.
Through an Instagram post, he told everyone that folate deficiency is associated with depression, memory, chronic fatigue, bipolar and schizophrenia.
“Folate helps create neurotransmitters such as serotonin and dopamine, which stabilize and elevate your mood. Thus, when there is a deficiency, there are often mental health issues,” says nutritionist at Massachusetts General Hospital (MGH) in the US. and director of lifestyle psychiatry, said Dr. Naidu.
Dr Naidu pointed out how many studies have highlighted that “depression is the most common symptom in patients with folate deficiency.” “Higher folate level, lower level of depression,” she said.
Some common symptoms of a folate deficiency include fatigue, growth problems, swollen tongue, and a score of the mouth.
According to the US National Institutes of Health Office of Dietary Supplements, the recommended daily allowance (RDA) 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: 300 mcg
- Over 14 years: 400 mcg
- During pregnancy: 600 mcg
- During breast-feeding: 500 mcg
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