RBC Folate Tips

Folic acid is an important form of vitamin B which women must take during pregnancy. It is a form of man-made vitamin B known as folate. Folate plays a significant role in producing red blood cells and helps in the development of your baby’s neural tube into the brain and spinal cord, preventing any kind of birth defects in your baby. Birth defects of the brain or spinal cord may occur in early stages of pregnancy. Therefore, by the time a woman discovers her pregnancy, it may become too late to prevent the defects.

How much folic acid should be taken?

A woman should start taking folic acid within the first three to four weeks of pregnancy, as birth defects may occur during this time. Women who start taking folic acid a year before getting pregnant produce healthy babies without birth defects.

400 mcg of folic acid is the recommended dose for all women who are of childbearing age and also in the first trimester of pregnancy. Multivitamins with the recommended amount of folate and folic acid supplements are generally prescribed as they help the mother deliver a healthy child. From the fourth to ninth month of pregnancy, the dose must be increased to 600 mcg.

Benefits of Folic Acid-

Without sufficient folic acid in your body, the neural tube of your developing baby may not close properly. This may lead to neural tube defects, which include:

• Spina bifida, a condition where the spinal cord or vertebrae develop incompletely. A baby with spina bifida may be disabled permanently.

• Anencephaly, a condition that features incomplete development of the brain. Babies affected with anencephaly do not live long.

Having a sufficient supply of folic acid prevents these neural defects from developing in your baby.

Taking folic acid before and during pregnancy protects your baby against many other conditions. They include:

• Cleft lip and palate.

• Low weight during birth.

• Chances of miscarriage.

• Premature birth.

Folic acid also reduces the risk of developing pregnancy complications in the mother such as heart diseases, stroke, several cancers and Alzheimer’s disease.

Folic acid is naturally found in dark-green vegetables, which you must consume in abundance. Other sources of folic acid include fortified breakfast cereals, beef liver, lentils, egg noodles and great northern beans. If you wish to discuss any specific problem, you can consult a gynaecologist.

Folic acid, also commonly referred to as folate, is an indispensable nutrient needed by the human body. It is important in the production of new cells and is also necessary for the synthesis of DNA, RNA, and amino acids. However, many people in developed countries such as the United Kingdom (UK) do not tend to consume enough B9 vitamins through their usual diets. As a result, folic acid supplements are now widely available there. Furthermore, this article will shed some light on the importance of folic acid for maintaining overall good health and wellbeing.

In other words, folic acid is one of the most important components in our body, and it is a vital component of the vitamin B complex. Folic acid is also very important for female reproduction, and it helps in the growth of babies in the womb. However, a deficiency of this vitamin can give rise to some serious health issues or diseases in both men and women.

You must know that the B9 vitamin, folic acid, basically helps your body make healthy and fresh red blood cells and further helps prevent anemia and other blood disorders. But were you aware of the fact that folic acid is good for more than just the blood? It's an important nutrient for the brain, bones, and nerves. And, with newer research, it's also been linked to heart health. Like all B vitamins, folic acid is water-soluble, which means your body will flush out any extra through urine, so you don't have to worry about overdoing it. Furthermore, you must read the following information very carefully to understand why folic acid is essential for your body.

Folic Acid Makes and Repairs DNA

There are numerous minerals and vitamins that are absolutely essential for our overall health and well-being. Vitamin B9, which is even referred to as folic acid at times, is one of them. If you have to have a low intake of folic acid, it can cause serious health problems. We can get folic acid through our diet, but it is also available as a vitamin supplement. However, you need to be careful and consult your healthcare provider before taking it, as there are certain conditions where you should not take this vitamin. Moreover, folic acid is a type of B vitamin. It is very important for many body functions, including the making as well as repairing of DNA. The production of folic acid by the body is under the control of the hormone called pregnenolone. The natural production of pregnenolone is limited by the availability of its downstream substrates, which are amino acids. Therefore, supplementation with amino acids, which are precursors of pregnenolone production, is a crucial necessity.

Why Is It Essential for Pregnant Women?

Did you know the important role folate, or folic acid, plays during pregnancy? Yet, it's really important to be aware of this essential vitamin's role in your overall health. Not only does it help make and repair DNA and RNA, but it is also needed for the metabolism of amino acids. Folic acid, which is a B vitamin, also plays an important role in the growth, development and function of the lining of the uterus. It also helps maintain healthy cell growth, especially in the brain and spinal cord. In other words, folic acid is extremely important for a developing baby. It is essential for fending off neural tube defects as well. It is also vital for the brain development of the baby as it aids the growth of the baby's brain as well as its nervous system.

It Can Protect You from Diseases like Cancer

Folic acid is a water-soluble B vitamin that's essential for making DNA and RNA, the genetic material in all cells. Folic acid is essential for different parts or functions of your body. For example, it plays a pivotal role in making and maintaining new cells for hair, skin, and nails. It also helps red blood cells and the body to make healthy new cells. Apart from this, folic acid is also helpful in preventing changes to DNA that can further lead to serious health issues or diseases, such as cancer. Furthermore, it must be brought to your knowledge that folic acid can be naturally found in foods such as leafy green vegetables and is also added to fortified grains and cereals. It is available in the form of a dietary supplement as well.

Who Should Take Folic Acid Supplements?

The body needs folic acid to make new cells and repair existing ones. This is why it is important to get enough folic acid in your diet. If you are trying to get pregnant, it is important to get folic acid before conception and during early pregnancy. If you are already an expectant mother, you need 400 micrograms of folic acid each day to help protect your growing baby against birth defects of the brain and spine. It is also important to note that your body needs folic acid to make DNA, RNA, and new cells. Women who are planning to get pregnant should take a supplement containing folic acid. Women who are already pregnant should ask their doctors about folic acid supplements and take them accordingly.

Let’s Conclude!

In a nutshell, folic acid is one of the most important B-complex vitamins. Without it, you can't make DNA, RNA, or new cells. This means that you will have a hard time making new blood cells, including red blood cells, which carry oxygen through the bloodstream. This is why folic acid is such an important nutrient for patients suffering from anemia. If you have anemia, it is important that you add enough folic acid to your daily diet. A diet high in folic acid is also important to help reduce the risk of neural tube defects, including spina bifida, in babies. Try to get 400 micrograms of folic acid a day. In many cases, this can help reduce the symptoms of anemia as well as help prevent neural tube defects in babies. Furthermore, we hope that this article was helpful to you. Please feel free to share your views with us!

Folic acid is an important form of vitamin B which women must take during pregnancy. It is a form of man-made vitamin B known as folate. Folate plays a significant role in producing red blood cells and helps in the development of your baby’s neural tube into the brain and spinal cord, preventing any kind of birth defects in babies. Birth defects of the brain or spinal cord may occur in early stages of pregnancy. Therefore, by the time a woman discovers her pregnancy, it may become too late to prevent the defects.

How much folic acid should be taken?

A woman should start taking folic acid within the first three to four weeks of pregnancy, as birth defects may occur during this time. Women who start taking folic acid a year before getting pregnant produce healthy babies without birth defects.

400 mcg of folic acid is the recommended dose for all women who are of childbearing age and also in the first trimester of pregnancy. Multivitamins with the recommended amount of folate and folic acid supplements are generally prescribed as they help the mother deliver a healthy child. From the fourth to ninth month of pregnancy, the dose must be increased to 600 mcg.

Benefits of Folic Acid

Without sufficient folic acid in your body, the neural tube of your developing baby may not close properly. This may lead to neural tube defects, which include:

• Spina bifida, a condition where the spinal cord or vertebrae develop incompletely. A baby with spina bifida may be disabled permanently.

• Anencephaly, a condition that features incomplete development of the brain. Babies affected with anencephaly do not live long.

Having a sufficient supply of folic acid prevents these neural defects from developing in your baby.

Taking folic acid before and during pregnancy protects your baby against many other conditions. They include:

• Cleft lip and palate.

• Low weight during birth.

• Chances of miscarriage.

• Premature birth.

Folic acid also reduces the risk of developing pregnancy complications in the mother such as heart diseases, stroke, several cancers and Alzheimer’s disease.

Folic acid is naturally found in dark-green vegetables, which you must consume in abundance. Other sources of folic acid include fortified breakfast cereals, beef liver, lentils, egg noodles and great northern beans.

Folic acid is an important form of vitamin B, which women must take during pregnancy. It is a form of man-made vitamin B known as folate. Folate plays a significant role in producing red blood cells and helps in the development of your baby’s neural tube into the brain and spinal cord, preventing any kind of birth defects in your baby. Birth defects of the brain or spinal cord may occur in early stages of pregnancy.
Therefore, by the time a woman discovers her pregnancy, it may become too late to prevent the defects.

How much folic acid should be taken?
A woman should start taking folic acid within the first three to four weeks of pregnancy, as birth defects may occur during this time. Women who start taking folic acid a year before getting pregnant produce healthy babies without birth defects.

400 mcg of folic acid is the recommended dose for all women who are of childbearing age and also in the first trimester of pregnancy. Multivitamins with the recommended amount of folate and folic acid supplements are generally prescribed as they help the mother deliver a healthy child. From the fourth to ninth month of pregnancy, the dose must be increased to 600 mcg.

Benefits of folic acid
Without sufficient folic acid in your body, the neural tube of your developing baby may not close properly. This may lead to neural tube defects, which include:

Having a sufficient supply of folic acid prevents these neural defects from developing in your baby.
Taking folic acid before and during pregnancy protects your baby against many other conditions. They include:
1. Cleft lip and palate
2. Low weight during birth
3. Chances of miscarriage
4. Premature birth

Folic acid also reduces the risk of developing pregnancy complications in the mother such as heart diseases, stroke, several cancers and Alzheimer’s disease. Folic acid is naturally found in dark-green vegetables, which you must consume in abundance. Other sources of folic acid include fortified breakfast cereals, beef liver, lentils, egg noodles and great northern beans. If you wish to discuss about any specific problem, you can consult a gynaecologist.

This year's pledge on dietetics day is anemia mukt bharat. Spread this msg to all

Anemia happens when your body doesn't have enough red blood cells. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body's inability to create enough red blood cells.

There are many types of anemia. The most common type is iron deficiency anemia. Red blood cells contain a protein called hemoglobin. Hemoglobin is full of iron. Without sufficient iron, your body can't make the hemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body.

A lack of folate and vitamin b-12 may also impact your body's ability to made red blood cells. If your body can't process b-12 properly, you may develop pernicious anemia. A diet that is rich in iron and b vitamins like the plan below is important if you are anemic. Be sure to talk to your doctor about supplements as well.

Anemia treatment plans often include dietary changes. The best diet plan for anemia includes foods rich in iron and other vitamins essential to hemoglobin and red blood cell production. It should also include foods that help your body absorb iron better.

There are two types of iron in foods: heme iron and nonheme iron. Heme iron is found in meat, poultry, and seafood. Nonheme iron is found in plant foods and foods fortified with iron. Your body can absorb both types, of iron.

Although anemia treatment plans are individualized, most require 150 to 200 milligrams of iron daily. It's hard to get these levels through diet alone. You may also need to take prescription iron or an over-the-counter iron supplement until your levels are replenished.

Add these foods to your diet to get more iron and help fight iron deficiency anemia:

1. Leafy greens

Leafy greens, especially dark ones, are among the best sources of nonheme iron. They include:

1. Spinach
2. Kale
3. Collard greens
4. Dandelion greens
5. Swiss chard

Some leafy greens such as Swiss chard and collard greens also contain folate. A diet low in folate may cause folate-deficiency anemia. Citrus fruits, beans, and whole grains are good sources of folate.

When eating dark, leafy greens for iron, there's a catch. Some greens that are high in iron, such as spinach and kale, are also high in oxalates. Oxalates are compounds that prevent the absorption of nonheme iron. So, while it's beneficial to eat your greens as part of an overall anemia diet, don't depend on them solely to treat the condition.

Vitamin c helps your stomach absorb iron. Eating leafy greens with foods that contain vitamin c such as oranges, red peppers, and strawberries may increase iron absorption. Some greens are good sources of both iron and vitamin c.

2. Meat and poultry

All meat and poultry contain heme iron. Red meat, lamb, and venison are the best sources. Poultry and chicken have lower amounts. Eating meat or poultry with nonheme iron foods, such as leafy greens, can increase iron absorption.

3. Liver

Many people shy away from organ meats, but they're a great source of iron. Liver is arguably the most popular organ meat. It's rich in iron and folate. 

4. Seafood

Some seafood provides heme iron. Shellfish such as oysters, clams, and shrimp are good sources. Most fish contain iron. Fish high in iron include:

• Sardines, canned in oil
• Canned or fresh tuna
• Fresh salmon

Although both fresh and canned salmon are good sources of iron, canned salmon is high in calcium. Calcium binds with iron and reduces its absorption. Foods high in calcium shouldn't be eaten at the same time as iron-rich foods. Other examples of calcium-rich foods include:

• Raw milk
• Yogurt
• Kefir
• Cheese
• Sardines
• Broccoli
• Tofu

5. Fortified foods
Many foods are fortified with iron. Add these foods to your diet if you're a vegetarian or struggle to eat other sources of iron:
 

• Fortified, ready-to-eat cereals
• Foods made from fortified refined flour such as white bread
• Fortified pasta
• Foods made from fortified cornmeal
• Fortified white rice

6. Beans
Beans are good sources of iron for vegetarians and meat eaters alike. They're also inexpensive and versatile. Some iron-rich options are:

• Kidney beans
• Chickpeas
• Soybeans
• Black-eyed peas
• Pinto beans
• Black beans
• Peas
• Lima beans

7. Nuts and seeds
Many types of nuts and seeds are good sources of iron. They taste great on their own or sprinkled on salads or yogurt. When choosing nuts and seeds, choose raw varieties whenever possible. Some nuts and seeds that contain iron are:

• Pumpkin seeds
• Cashews
• Pistachios
• Hemp seeds
• Pine nuts
• Sunflower seeds
• Find raw pumpkin seeds, raw cashews, and raw pine nuts online.

Almonds are also a good source of iron. They're great as part of a healthy eating plan, but since they're also high in calcium, they may not increase your iron levels that much.

Remember these guidelines:

• Don't eat iron-rich foods with foods or beverages that block iron absorption. These include coffee or tea, eggs, foods high in oxalates, and foods high in calcium.
• Eat iron-rich foods with vitamin c-rich foods, such as oranges, tomatoes, or strawberries, to improve absorption.
• Eat iron-rich foods with foods that contain beta carotene, such as apricots, red peppers, and beets, to improve absorption.
• Eat a variety of heme and nonheme iron foods throughout the day to up your iron intake.
• Eat heme and nonheme iron foods together whenever possible to increase iron absorption.
• Add foods rich in folate and vitamin b-12 to support red blood cell production.

Though it is bitter to taste, karela (bitter gourd) is packed with essential nutrients. It is an excellent source of vitamins B1, B2, B3, C, folate, zinc, magnesium, manganese, phosphorus, and has high dietary fibre. Karela is extremely rich in iron and contains twice the calcium of spinach, twice the beta-carotene of broccoli, and twice the potassium of a banana.

Drinking raw karela juice provides excellent medicinal benefits. It works as a tonic for diabetes and asthma patients. Read on to know some of the health benefits of this wonder gourd.

1. Weight management: Per 100 grams of this fruit contains just about 20 calories, and is one of the best low-calorie foods. Coupled with its other benefits, this should find its way to anyone wanting to improve overall health.
2. Diabetes: Karela has the chemical polypeptide-P, also known as plant insulin, actually helps in blood sugar control. It works as an insulin for diabetics. A glass of bitter gourd juice is one of the most well-known and successful remedies for diabetics.
3. Rich in folate: Bitter gourd is rich in folates and one can get up to 20% of the recommended daily from about 100 grams of this fruit. Karela is widely consumed by pregnant and menstruating women to prevent anemia and to keep blood iron levels in control. In pregnancy, it helps in reducing neural tube defects in the developing embryo.
4. Loaded with antioxidants: Alpha and beta-carotenes, xanthenes, and lutein - all these help in controlling the release of free radicals from the body and in reducing bodily inflammation. This is the most important reason for the development of diseases like diabetes, cancer, and premature ageing and bitter gourd helps in preventing or prolonging the onset of such diseases. Another independent antioxidant is vitamin C, and about 100 grams of karela provide more than 100% of the daily required dose.
5. Good for digestion: Bitter gourd is widely used for its digestive properties. It improves mobility, relieves constipation, and reduces problems of indigestion.
6. Good for the respiratory system: Bitter gourd juice is the best for treating your respiratory problems. Its juice is the best remedy for curing respiratory issues like cold, cough, and even asthma.
7. Blood purifier: It is an excellent blood purifier. Karela juice is one of the best ways to detoxify the body if consumed in the morning.

Though still to be proven, karela is known to help HIV/AIDS patients, as they contain phytochemicals, which are known to improve immunity and reduce overall infection and inflammation in the body.

Methods of Use:

1. Both the leaves and the bitter gourd per se can be consumed for their health benefits.
2. The juice is the most beneficial method, though it might take you some time to acquire this taste. Whether it is for weight loss or diabetes, this offers the best medicinal value.
3. Curries are usually prepared with karela in different styles depending on cooking preferences in that area.
4. It can also be baked, boiled, and fried.

After reading these amazing benefits, hope you will relish karela beyond its bitter taste. In case you have a concern or query you can always consult an expert & get answers to your questions!

Known by a variety of names such as Bell Peppers, Paprika, Cayenne, and Chillies, Capsicum originated in Tropical America but is now readily available all across the globe. They come in various colours like green, red and yellow. There are plenty of healthy reasons to include capsicum in your diet - it is an excellent source of Vitamin A, Vitamin C, beta-carotene and other carotenoids, such as lutein, beta-cryptoxanthin, and zeaxanthin.

Capsicum, be it the green, red or yellow, not only tastes great but is equally healthy and nutritious. It is known to be laden with a wide range of essential vitamins, minerals, antioxidants, phytochemicals, fiber. From heart to skin, the health benefits of capsicum will leave you with a mouth open in awe. In this article, we will discuss some benefits of capsicum which you cannot ignore.

1. Capsicum is a powerhouse of antioxidants and plays a pivotal in warding off various cardiovascular disorders by protecting your body from oxidative damage caused by free radicals. Capsicum also aids in keeping the brain healthy and disease free.
2. The compound lycopene present in capsicum has anticarcinogenic properties and is especially helpful in preventing the incidence of prostate cancer. Capsicum is also a rich source of Vitamin C which goes a long way in the prevention of cancer.
3. Capsicum has a high potassium content, a mineral that is vital for the healthy functioning of the heart and the bones. Potassium also helps in maintaining the blood pressure within the normal range.
4. Capsicum (especially the red and yellow capsicum) contains ascorbic acid and antioxidants in abundance. As a result, capsicum comes across as a powerful immune boosting food that keeps various microbial infections, including flu and common cold at bay. The wonder food comes as a great relief for asthmatic patients.
5. The red and yellow capsicum is an excellent source of folate. Folate is an important nutrient that contributes towards the development of the fetal brain and is thus highly recommended by dietitians for pregnant women. The daily intake of dietary folate lowers the risk of birth defects such as spina bifida.
6. High in dietary fiber, capsicum enhances the digestion process and also provides relief from constipation and associated discomfort. The dietary fiber (soluble fiber) present in capsicum makes it an ideal food for weight loss and management. Capsicum increases the metabolic activities of the body by many folds thereby aiding in the weight loss.
7. Vitamin A which is necessary for healthy vision is present in abundance in capsicum. The role of vitamin A in strengthening the immune system along with its antioxidant properties makes capsicum a must included food in your diet.
8. In addition to Vitamin C and antioxidants, capsicum also has anti-inflammatory properties and comes as a boon for the skin. Capsicum slows down the skin aging, keeping the skin healthy, youthful and blemish free. It is also known to provide relief from acne. The vitamin C is what keeps the hair healthy (promotes collagen production with increased blood flow to the scalp).
9. The vitamin C in capsicum plays a significant role in enhancing the absorption of Iron. Thus, people suffering from anemia (due to iron deficiency) can benefit immensely from the consumption of capsicum.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Most people crave to improve their bone health, maintain proper eyesight, keep the mind sharp and prevent chronic diseases. Have these top 10 power food items and you will be able to stay healthy and feel good about yourself:

1. Berries: A great source of fibre, berries help in keeping your digestive system healthy, which in turn helps in shedding off the extra pounds easily.
2. Eggs: A recent study has found that people who eat scrambled eggs and toast for breakfast feel more contented and eat less during lunch. In addition, egg yolks are rich in lutein and zeaxanthin, which strengthens your eyesight.
3. Beans: This is a great source of iron which helps in transporting oxygen to the lungs from where it is transported to other parts of the body. It also contains soluble fibre which helps in lowering the cholesterol levels of the blood.
4. Nuts: Walnuts or almonds or hazelnuts are a rich source of unsaturated fats that are healthy for your heart and overall health, owing to their high levels of Omega-3 fatty acids and linolenic acids.
5. Oranges: A rich source of Vitamin C, a large-sized orange is adequate for your body’s requirement for fighting off infections and providing skin firming collagens. These fruits are also rich in folate as well as fibre.
6. Sweet potatoes: Owing to the high contents of the alpha and beta carotene, which give the sweet potato its colour, you should have one medium-sized sweet potato regularly for keeping your bones, eyes and immune system healthy.
7. Broccoli: This can be called a green powerhouse as it is packed with vitamins A, C and K as well as folate. It offers a rich source of sulforaphane and isothiocynate, which is believed to help in alleviating throat cancer.
8. Tea: Tea is high in flavonoid content which is an antioxidant, and offers a wide range of health benefits. A cupful of freshly brewed tea helps in fighting diabetes, Alzheimer’s and certain cancers.
9. Spinach: This plant has the important vitamins along with potassium, magnesium, calcium, fibre and iron. Spinach is healthy and is recommended for all to-be mothers.
10. Yogurt: A rich source of calcium, yogurt is known for staving off osteoporosis. It contains helpful bacteria which helps in the maintenance of gut health and reduces the chances of age-related intestinal ailments.

Eat these 10 superfood items are nutrient-rich and are considered to be beneficial for health and well-being.

Fruits are a superfood category of their own. They are the powerhouse of minerals, vitamins and antioxidants and an excellent contribution to your diet. Consuming them daily can provide you with some amazing health benefits and keep you away from unnecessary ailments.

Here are ten fruits you should be eating daily:

1. Apples: There is a reason why an apple a day keeps the doctor away. Apples are filled with antioxidants, soluble and insoluble fibre and quercetin. Antioxidants boost your immunity and the fibre provides you with energy and maintains a healthy bowel, while quercetin has anti-allergy and antihistamine (compounds which curb the effects of histamine, primarily used to treat allergies) properties.
2. Grapes: Grapes contain an antioxidant named resveratrol, which prevents heart diseases and premature aging of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.
3. Bananas: Bananas have low sodium and high potassium levels. Thus, they are extremely beneficial in maintaining blood pressure and preventing strokes. Bananas also contain protease inhibitors, which prevent stomach ulcers (protease is a digestive enzyme that produces acid).
4. Strawberries: Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.
5. Papaya: Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.
6. Oranges: Oranges provide you with vitamin C and potassium, which are essential for enhanced muscle and digestive functions. The membrane between orange segments contains hesperidin, which has been proven to reduce cholesterol.
7. Kiwi: Kiwi contains more vitamin C than oranges which grants them the ability to prevent DNA damage and also help reduce risks of developing cataracts.
8. Blueberries: Blueberries are a great source of antioxidants which aid in fighting cancer and macular degeneration (an eye disease which results in vision loss). They also contain compounds that protect you from urinary tract infections.
9. Lemon: Lemons contain citric acid, which effectively lowers cholesterol and cuts down on body fat. Citric acid is also an excellent digestive stimulant. Also, the refreshing scent of lemons reduces anxiety, nervousness and fatigue.
10. Grapefruit: Grapefruit is an excellent appetite suppressant, which cuts down on your cravings. It also contains a soluble fibre named ‘pectin’, which lessens the development of atherosclerosis (build-up of cholesterol and fats on the walls of the artery). However, refrain from consuming grapefruit if you are on prescription medications.

The above discussed fruits contain some amazing benefits that ensure all your body functions run smoothly. Hence, start having them from today only to enjoy a healthy life ahead.