How does folate prevent chronic anemia and what role can it play?
This article will explore the role folate has in helping to prevent chronic anemia. In my role as a nutritionist and dietician, I'd like to discuss the benefits of folate, what you can do to increase your intake, and how you can boost it. You should be able to understand how folate is important for good health, and can prevent conditions like chronic anemia.
It is important to prevent chronic anemia by consuming folate.
The body's proper function is dependent on folate, or vitamin B9. Folate is vital for the formation of red blood cells, as it aids in DNA repair and synthesis. Megaloblastic Anemia is caused by a folate deficiency. The body will produce abnormally large, immature blood cells that are inefficient at transporting oxygen. The symptoms of this type of anemia include fatigue, weakness and shortness breath.
A number of studies have shown the benefits of a sufficient folate intake. The American Journal of Clinical Nutrition published a study that found people with sufficient folate levels are less likely than others to suffer from anemia. A high intake of folate can hide vitamin B12 deficiencies, and this can lead to anemia. It's therefore important to keep a balance in your diet.
Start Points for Folate Intake
In order to prevent chronic anemia, it is important that you consume enough folate. Adults should consume 400 micrograms of folate per day. For pregnant women, the recommended daily intake is 600 micrograms because folate plays a vital role in the neural tube development of the child.
You can obtain folate through supplements but it is best to get this vitamin via food, which also contains other nutrients. If you are at high risk for deficiency your doctor might recommend taking a folate supplement.
Foods Rich in Folate
- One cup of lentils cooked provides nearly 90% of your daily intake.
- Spinach is a leafy, green vegetable that contains folate and other nutrients essential to health like vitamin K and iron.
- Avocados: A medium avocado contains about 20% of your daily folate requirement.
- Broccoli is high in folate, and it also has other benefits for your health like fiber and antioxidants.
- Half a cup boiled of asparagus provides 34% of the daily requirement for folate.
- Brussels sprouts are an excellent source of folate. One serving provides about 15 percent of the daily requirement.
- Citrus Fruits: Lemons, oranges, limes and grapefruits all contain high levels of folate.
- Bananas: One medium banana provides about 6% RDA.
- The eggs are a good source of folate, as well as being high in protein.
- Boiling beets provides approximately 34% RDA folate.
Other Tips
Don't overlook the fact that a diet high in folate can only be one part of an effective prevention plan. Aside from iron, vitamin B12 and regular exercise, getting enough rest and consuming sufficient amounts of folate, other factors play an important role. Conditions like celiac or some medications may also affect folate absorption. Consult a doctor if you are experiencing anemia symptoms despite eating a healthy diet.
Conclusion
Folate is essential in helping to prevent chronic anemia. It helps in producing red blood cells. It is important to ensure that you consume a variety of foods rich in folate, such as leafy greens and citrus fruit. Maintaining overall health is also important in order to prevent anemia. This includes a healthy diet, regular physical activity, and enough rest.
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