Health-and-Nutrition/C2/Importance-of-Folate/English
| Title slide | Welcome to the spoken tutorial on the importance of folate. |
| Image: Collage of functions of folate
Image: Collage of folate requirements Image: Collage of folate rich food |
In this tutorial we will learn about:
1. Role of folate in the body. 2. Effects of folate deficiency. 3. Requirements of folate for different age groups. |
| Image: Folate symbol with food sources and chemical sources
Image: Collage of folate and folic acid Image: folate with natural food sources Image: folic acid Image: Easy absorption in the body |
Vitamin B9 is an important water soluble B vitamin.
It has two forms: folate and folic acid. Folate is the natural form and is found naturally in foods. Folate is also produced by bacteria in our intestines. Whereas, folic acid is the synthetic form. It is found in chemically enriched foods or supplements. Folate is easily absorbed in our body as compared to folic acid. |
| Image: Collage of functions
Image: Cell growth, repair, division and new cell production |
We will now see the role of folate in our body and the effect of its deficiency.
Folate is essential for various functions in our body. Our body needs it for growth, repair, division and production of new cells. |
| Image: Lowering of homocysteine levels
Image: Amino acid and Protein Image: High homocysteine and impaired brain function Image: High homocysteine and blood vessel damage Image: Risk of heart disease Image: Collage of Folate symbol + good heart health and brain function. |
Folate helps in lowering the homocysteine levels.
Homocysteine is a type of amino acid used to make protein. High homocysteine levels impairs cognitive function. It also damages the blood vessels of the heart. This increases the risk of heart diseases. Thus, folate helps in maintaining heart and cognitive function |
| Image: Folate and health pregnancy
Image: Closure of neural tube Image: Collage of neural tube + brain and spinal cord Image: Collage of opened neural tube and Neural tube defects |
It is also required for a healthy pregnancy and for closure of the neural tube.
The neural tube develops into the brain and spinal cord of the baby. Failure in closure of neural tubes may result in neural tube defects. Neural tube defects are the birth defects of the brain and spinal cord.
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| Image: anencephaly
Image: Spina bifida Image: Abnormal brain and skull Image: Abnormal spine formation Image: Collage of physical disabilities |
The two most common neural tube defects are anencephaly and spina bifida.
In anencephaly parts of a baby’s brain and skull do not form correctly. In spina bifida the baby's spine does not develop properly. Thus, the baby can have physical disabilities. |
| Image: Leg Muscle weakness
Image: Paralysis in children Image: Curved spine Image: Loss of urinary control Image: Difficulty eating Image: Lack of attention |
They may develop muscle weakness of the legs and paralysis.
Curved spine and loss of urinary bladder control are other symptoms. Difficulty in eating and swallowing is also common. They may also have difficulty in learning and paying attention. |
| Image: Closure of neural tube defects
Image: Adolescent or married women eating folate rich food Image: B12 and choline symbol with sources |
Closure of the neural tube takes place within 28 days of conception.
Until this time, the woman might not even know that she is pregnant. By the time she knows, it might be too late to prevent these defects. All women, especially of reproductive age should take adequate folate rich food. Along with folate, other nutrients are important to prevent neural tube defects. For example: vitamin B12 and choline. |
| Image: Pregnant women and b9 symbol
Image: Collage of folate deficiency Image: Poor absorption Image: Alcohol intake |
During pregnancy, the requirements of folate increases.
Inadequate intake during this time can result in folate deficiency. Poor absorption of folate by the body can result in deficiency. Even excess of alcohol intake results in the same. |
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow
Image: Folate in body+ cross sign on collage of functions of folate Image: Vitamin b12 converting folate into active form Image: Vitamin B12 + folate Image: Collage of eggs, chicken, meat and milk products Image: Collage of shellfish and organ meats Image: Collage of liver, heart, kidney, brain |
A deficiency of vitamin B12 can indirectly lead to folate deficiency.
Even if folate is present in our body, it will not be able to perform its function. This is because vitamin B12 is required to convert folate into its active form. Thus, adequate intake of vitamin B12 along with folate is important. Eggs, chicken, meat and milk products are good sources of vitamin B12. Shellfish, liver, heart, kidneys, brain are other examples. |
| Image: Collage of genetic anemia
Image: Sickle cell anemia and thalassemia GIF: Destruction of red blood cells Image: Cross mark with folate food Image: A woman eating folate supplement |
Individuals with genetic anemia can be at a risk of folate deficiency.
Examples of genetic anemia are sickle cell anemia and thalassemia. In these conditions red blood cells are destroyed faster than they can be created. Thus, adequate intake of folate is recommended during these conditions.
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| Image: Collage of symptoms of folate deficiency
Image: Soreness and redness of tongue and lips Image: Fatigue, irritability, depression and sleep disturbances Image: Ulcers in the mouth and stomach Image: Reduced memory in older people
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Next, let us look at the symptoms of folate deficiency.
These symptoms can be seen in both men and women. Some of the early signs are soreness and redness of the tongue and lips. Other symptoms are fatigue, irritability, sleep disturbances and depression. Ulcers in the mouth or stomach can also occur. Long term deficiency can reduce memory and attention span. |
| Image: Pregnant woman and folate deficiency
Image: Neural tube defects Image: Cleft lip and cleft palate
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Folate deficiency in pregnant women may have a bad effect on the babies.
For example: neural tube defects and cleft lip and palate in babies. A cleft is a gap or split in the upper lip or roof of the mouth. This occurs when the tissues do not fuse together during growth in the womb. |
| Image: Collage of B12 and Folate deficiency resulting in anemia | Folate or vitamin B12 deficiency results in macrocytic anemia. |
| Image: Cell growth and division
Image: Folate symbol and normal red blood cells Image: Folate symbol with cross mark+ large immature RBC Image: Large and few immature red blood cells Image: Low amount of hemoglobin in red blood cells GIF: Hemoglobin transporting oxygen Image: Folate deficiency and low hemoglobin |
Let me explain to you how this occurs.
Both these nutrients are required for normal cell growth and division. In case of their deficiency, the red blood cells do not mature or divide properly. As a result, large immature red blood cells are formed which are few in number. These have very low hemoglobin in them and are unable to function properly. Hemoglobin helps to transport oxygen to other tissues and cells. Thus, low hemoglobin levels can cause anemia. |
| Image: 1-3 year old child
Image: 4-9 year old child Image: 10-12 year old child Image: 13-15 year old child Image: Adolescents & adults |
Let us look at the per day recommendations of folate for different age groups.
For 1-3 year old children 90 micrograms is required. For 4-9 year old children it is 110-142 micrograms. For 10-15 year old adolescents it is 180-204 micrograms. More than 200 micrograms per day for adolescents above 16 years is recommended. For adult females and males it is 200 to 250 micrograms. |
| Image: Pregnant mother and folate requirement
Image: Breastfeeding mother and folate requirement Image: Pregnant women eating folate supplement |
Pregnant women should have about 500 micrograms.
For breastfeeding mothers, it is 300 micrograms. The requirements of folate are higher for women with a history of birth defects. They should take 500 micrograms before conception and throughout pregnancy. Adequate folate intake is also recommended for women who are planning pregnancy. |
| Image: Collage of folate rich food
Image: Collage of beans Image: Collage of beans Image: ½ cup of raw beans and folate content |
The requirements of folate can be met through diet.
Beans are excellent source of folate. 30 grams or ½ cup of uncooked beans gives about 80-120 micrograms of folate. Cowpea, kidney beans, moth beans, soybeans are a few examples. Even Bengal gram, field beans, horse gram, dry peas are good sources. |
| Image: Collage of green leafy vegetables
Image: 1 cup of spinach and folate content Image: 1 teaspoon of drumstick leaves powder and folate content Image: Collage of other vegetables |
Green leafy vegetables are also rich in folate.
For example: spinach, amaranth leaves, colocasia leaves, agathi leaves. 50 grams or 1 cup of uncooked spinach will give about 70 micrograms of folate. 1 teaspoon of powdered drumstick leaves gives about 10 micrograms of folate. Other vegetables rich in folate are tender field beans, french beans and beetroot. Even cauliflower, ladies finger and drumsticks have moderate amounts of folate. |
| Image: Collage of powdered seeds | Sunflower seeds, mustard seeds and niger seeds have little amount of folate.
1 tablespoon of these powdered seeds have about 15 to 20 micrograms of folate. |
| Image: Chicken liver and folate content
Image: Sea food and folate content Image: Collage of sea food |
Among non-vegetarian foods chicken liver and all sea food are excellent sources.
1 chicken liver of 60 grams will give about 600 micrograms of folate. 100 grams of any seafood will give more than 700 micrograms. |
| Image: Boiling with a cross mark
Image: Repetitive heating gif with cross mark Image: Sauteing and steaming collage |
Please note that excessive heat and water decreases folate content.
Therefore, avoid overcooking and repetitive reheating of food. Vegetables can be sautéed or steamed instead of boiling. |
| Image: Soaking of split pulses
Image: Collage of pulses Image: Sprouting of whole beans Image: Collage of beans Image: Fermentation Image: Roasting |
Pulses should always be soaked overnight before cooking.
Sprouting and cooking of whole beans enhances its nutrient content. Fermentation and roasting will also help to improve the absorption of folate. |
| Image: collage of folate rich food | Adequate intake of folate is very important for our good health. |
| Acknowledgement Slide | This brings us to the end of the tutorial.
Thank you for joining. |
