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| 00:00
| Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

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| 00:05
| In this tutorial we will learn about:

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| 00:09
| Role of '''folate''' in the body.

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| 00:12
| Effects of '''folate''' deficiency.

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| 00:15
| Requirements of '''folate''' for different age groups.

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| 00:20
| '''Vitamin B9''' is an important water soluble '''B vitamin'''.

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| 00:25
| It has two forms:'''folate''' and '''folic acid'''.

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| 00:30
| '''Folate''' is the natural form and is found naturally in foods.

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| 00:35
| '''Folate''' is also produced by bacteria in our intestines.

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| 00:41
| Whereas, '''folic acid''' is the synthetic form.

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| 00:45
| It is found in chemically enriched foods or supplements.

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| 00:51
| '''Folate''' is easily absorbed in our body as compared to '''folic acid'''.

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| 00:58
| We will now see the role of '''folate''' in our body and

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| 01:02
| the effect of its deficiency.

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| 01:05
| '''Folate''' is essential for various functions in our body.

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| 01:09
| Our body needs it for growth, repair, division and production of new cells.

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| 01:18
| '''Folate''' helps in lowering the '''homocysteine''' levels.

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| 01:23
| Homocysteine is a type of amino acid used to make protein.

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| 01:29
| High '''homocysteine''' levels impairs cognitive function.

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| 01:34
| It also damages the blood vessels of the heart.

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| 01:39
| This increases the risk of heart diseases.

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| 01:43
| Thus, '''folate''' helps in maintaining heart and cognitive function.

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| 01:48
| It is also required for a healthy pregnancy

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| 01:51
| and for closure of the '''neural tube'''.

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| 01:55
| The '''neural tube''' develops into the brain and spinal cord of the baby.

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| 02:01
| Failure in closure of neural tubes may result in '''neural tube''' defects.

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| 02:07
| '''Neural tube''' defects are the birth defects of the brain and spinal cord.

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| 02:13
| The two most common '''neural tube''' defects are '''anencephaly''' and '''spina bifida'''.

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| 02:20
| In '''anencephaly''', parts of a baby’s brain and skull do not form correctly.

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| 02:27
| In '''spina bifida''', the baby's spine does not develop properly.

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| 02:33
| Thus, the baby can have physical disabilities.

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| 02:38
| They may develop muscle weakness of the legs and paralysis.

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| 02:43
| Curved spine and loss of urinary bladder control are other symptoms.

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| 02:49
| Difficulty in eating and swallowing is also common.

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| 02:55
| They may also have difficulty in learning and paying attention.

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| 03:00
| Closure of the '''neural tube''' takes place within 28 days of conception.

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| 03:06
| Until this time, the woman might not even know that she is pregnant.

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| 03:12
| By the time she knows, it might be too late to prevent these defects.

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| 03:18
| All women, especially of reproductive age should take adequate '''folate''' rich food.

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| 03:25
| Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

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| 03:32
| For example: '''vitamin B12''' and '''choline'''.

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| 03:39
| During pregnancy, the requirements of '''folate''' increases.

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| 03:45
| Inadequate intake during this time can result in '''folate''' deficiency.

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| 03:51
| Poor absorption of '''folate''' by the body can result in deficiency.

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| 03:58
| Even excess of alcohol intake results in the same.

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| 04:03
| A deficiency of '''vitamin B12''' can indirectly lead to '''folate''' deficiency.

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| 04:09
| Even if '''folate''' is present in our body, it will not be able to perform its function.

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| 04:16
| This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

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| 04:24
| Thus, adequate intake of '''vitamin B12''' along with '''folate''' is important.

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| 04:31
| Eggs, chicken, meat and milk products are good sources of '''vitamin B12'''.

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| 04:39
| Shellfish, liver, heart, kidneys, brain are other examples.

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| 04:47
| Individuals with '''genetic''' anemia can be at a risk of '''folate''' deficiency.

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| 04:54
| Examples of '''genetic''' anemia are '''sickle cell''' anemia

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| 04:58
| and '''thalassemia'''.

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| 05:01
| In these conditions, red blood cells are destroyed faster than they can be created.

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| 05:08
| Thus, adequate intake of '''folate''' is recommended during these conditions.

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| 05:14
| Please consult your doctor before taking any supplement.

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| 05:19
| Next, let us look at the symptoms of '''folate''' deficiency.

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| 05:24
| These symptoms can be seen in both men and women.

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| 05:29
| Some of the early signs are soreness and redness of the tongue and lips.

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| 05:35
| Other symptoms are fatigue,

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| 05:38
| irritability,

sleep disturbances

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| 05:41
| and depression.

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| 05:43
| Ulcers in the mouth or stomach can also occur.

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| 05:47
| Long term deficiency can reduce memory and attention span.

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| 05:53
| '''Folate''' deficiency in pregnant women may have a bad effect on the babies.

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| 05:59
| For example: '''neural tube''' defects and

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| 06:03
| '''cleft lip''' and '''palate''' in babies.

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| 06:07
| A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

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| 06:13
| This occurs when the tissues do not fuse together during growth in the womb.

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| 06:20
| '''Folate''' or '''vitamin B12''' deficiency results in '''macrocytic anemia'''.

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| 06:27
| Let me explain to you how this occurs.

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| 06:30
| Both these nutrients are required for normal cell growth and division.

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| 06:36
| In case of their deficiency, the red blood cells do not mature or divide properly.

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| 06:43
| As a result, large immature red blood cells are formed which are few in number.

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| 06:51
| These have very low '''hemoglobin''' in them and are unable to function properly.

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| 06:59
| '''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells.

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| 07:06
| Thus, low '''hemoglobin''' levels can cause '''anemia'''.

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| 07:11
| Let us look at the per day recommendations of '''folate''' for different age groups.

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| 07:18
| For 1 to 3 year old children 90 '''micrograms''' is required.

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| 07:24
| For 4 to 9 year old children it is 110 to 142 '''micrograms'''.

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| 07:32
| For 10 to 15 year old adolescents it is 180 to 204 '''micrograms'''.

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| 07:42
| More than 200 '''micrograms''' per day for adolescents above 16 years is recommended.

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| 07:50
| For adult females and males it is 200 to 250 '''micrograms'''.

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| 07:58
| Pregnant women should have about 500 '''micrograms'''.

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| 08:02
| For breastfeeding mothers, it is 300 '''micrograms'''.

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| 08:07
| The requirements of '''folate''' are higher for women with a history of birth defects.

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| 08:15
| They should take 500 '''micrograms''' before conception and throughout pregnancy.

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| 08:22
| Adequate '''folate''' intake is also recommended for women who are planning pregnancy.

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| 08:29
| The requirements of '''folate''' can be met through diet.

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| 08:33
| Beans are excellent source of '''folate'''.

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| 08:36
| 30 grams or ½ cup of uncooked beans gives about 80 to 120 '''micrograms''' of '''folate'''.

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| 08:46
| Cowpea, kidney beans, moth beans, soybeans are a few examples.

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| 08:53
| Even bengal gram, field beans, horse gram, dry peas are good sources.

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| 09:00
| Green leafy vegetables are also rich in '''folate'''.

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| 09:04
| For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

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| 09:11
| 50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms''' of '''folate'''.

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| 09:19
| 1 teaspoon of powdered drumstick leaves gives about 10 '''micrograms''' of '''folate'''.

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| 09:27
| Other vegetables rich in '''folate''' are tender field beans, french beans and beetroot.

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| 09:35
| Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

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| 09:43
| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

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| 09:50
| 1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms of folate'''.

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| 09:59
| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

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| 10:06
| 1 chicken liver of 60 grams will give about 600 '''micrograms''' of '''folate'''.

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| 10:13
| 100 grams of any seafood will give more than 700 '''micrograms'''.

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| 10:20
| Please note that excessive heat and water decreases '''folate''' content.

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| 10:26
| Therefore, avoid overcooking and repetitive reheating of food.

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| 10:33
| Vegetables can be sautéed or steamed instead of boiling.

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| 10:38
| Pulses should always be soaked overnight before cooking.

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| 10:43
| Sprouting and cooking of whole beans enhances its nutrient content.

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| 10:49
| Fermentation and roasting will also help to improve the absorption of '''folate'''.

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| 10:56
| Adequate intake of '''folate''' is very important for our good health.

|-
| 11:01
| This brings us to the end of the tutorial.

Thank you for joining.
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Health-and-Nutrition/C2/Importance-of-Folate/English-timed - Revision history

Bellatony911: Created page with "{|border=1 | Time |Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on the importance of '''folate'''. |- | 00:05 | In this tut..."