Folate is one of the B vitamins, also known as vitamin B9 and folacin. It is important in red blood cell formation as well as for healthy cell growth and function. Folate is also crucial during early pregnancy to reduce the risk of birth defects of the brain and spine. It is naturally found in many foods.
According to Mayo Clinic, the recommended daily amount of folate for adults is 400 micrograms (mcg). Adult women who are planning pregnancy or could become pregnant should be advised to get 400 to 1,000 mcg of folic acid a day. Deficiency in folate can result in several complications.
Folate deficiency and bowel cancer
Research has suggested that being low in folate could increase your risk of developing bowel cancer. Bowel cancer, also known as colorectal cancer, refers to cancer that starts in the large bowel, which includes the colon and rectum.
About the research
A study published in the Annals of Oncology in 2011 trialled the use of folate on more than 5,000 people - some with cancer, others with not, over an eight year period. The researchers said, “Our results not only confirm earlier findings of decreased risk of colorectal and esophageal cancers with a high dietary folate intake but also suggest decreased risk of several other cancers.”
Symptoms of a folate deficiency
Apart from increased bowel cancer risk, folate deficiency can result in several other health problems. It can lead to anemia, where the body does not have enough healthy red blood cells. This can result in signs like paleness, shortness of breath, irritability, and dizziness.
You might also experience a tender, red tongue; mouth sores or mouth ulcers; reduced sense of taste; memory loss; difficulty concentrating; confusion; problems with judgment, lack of energy, muscle weakness, depression, weight loss, and diarrhea.
It is possible to get plenty of folate through diet. Foods rich in folate include peas, beans, legumes, citrus fruits, dark green leafy vegetables, liver, seafood, eggs, dairy, meat, poultry, and fortified foods such as cereal and pasta.
If you experience any of the above symptoms of a folate deficiency, it is worth consulting your doctor for clarity. They might recommend supplements if changing your diet does not work.
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