Nutrition page 5Vitamin B9 (folic acid) Folic acid, or folate, is essential for a number of reasons. Primarily, it is necessary for the production and maintenance of new cells. This is particularly important during periods of rapid cell division and growth such as during infancy and pregnancy. Folate is needed to replicate DNA. Folate is required by adults and children for the production of normal red blood cells and prevent anemia. Folic acid appears to reduce the risk of heart and vascular events such as stroke. Higher levels of folic acid has been noted for reducing blood pressure and reducing homocysteine levels and reducing the risk of vascular disease (cardiac, peripheral, or cerebral). Adequate concentrations of folate, vitamin B12, or vitamin B6 may decrease the circulating level of homocysteine in blood. There is evidence that elevated homocysteine levels is an independent risk factor for heart disease and stroke. Folic acid is required for brain health. Patients suffering from depression with a poor response to antidepressant treatment have been found to be deficient in folic acid. In these patients, folate supplements has enhanced the treatment response to antidepressants. Folate has also been found to provide other benefits including short-term memory, mental agility and verbal fluency, with preliminary evidence indicating that low folate concentrations might be related to Alzheimer's disease in the elderly. Low levels of folic acid has been associated with chronic fatigue syndrome (CFS), while folic acid supplementation slowed the decline in hearing in aged. It is also well established that folic acid is important for all women who may become pregnant. Adequate folate intake during the periconceptional period (the time just before and just after a woman becomes pregnant), helps protect against a number of congenital malformations including neural tube defects. Neural tube defects result in malformations of the spine (spina bifida), skull, brain (anencephaly), and cleft palate. The risk of neural tube defects is significantly reduced when supplemental folic acid is consumed in addition to a healthy diet up to 12 months prior to, during, after conception and throughout pregnancy. Women who could become pregnant are advised to eat foods fortified with folic acid or take supplements in addition to eating folate-rich foods to reduce the risk of some serious birth defects. Taking 400mcg of synthetic folic acid daily from fortified foods and/or supplements has been suggested. The Recommended Dietary Allowance (RDA) for folate equivalents for pregnant women is 600-800mcg, twice the normal RDA of 400mcg for women who are not pregnant. Recent research has shown that it is also very important for men who are planning on fathering children, reducing birth defect risks. Folate is also necessary for fertility in both men and women. In men, it contributes to sperm production while in women it, contributes to oocyte maturation (egg), implantation, placentation, in addition to the general effects of folic acid and pregnancy. Therefore, it is necessary to receive sufficient amounts through the diet to assist in fertility. Studies have proven that folate consumption during pregnancy also prevents deficiency and anemia in pregnant women. It has been suggested that folic acid may improve gingivitis in pregnant women. Low folate levels during pregnancy may contribute to birth defects and pregnancy loss. For more information on the importance of folic acid for fertility, pregnancy and breastfeeding, visit the Procare website. Leafy vegetables such as spinach, broccoli, turnip greens, lettuce, dried beans, okra, asparagus and peas, fortified cereal products, sunflower seeds and certain. (bananas, melons, lemons), legumes, yeast, mushrooms, meat (beef liver, kidney), orange juice, tomato juice and other fruits and vegetables are rich sources of folate. Folate is also found in Vegemite, derived from yeast, with an average serving (5gm) containing 100μg. Vitamin B12 (cobalamin) Vitamin B12 is not quite the same as other vitamins. Working in conjunction with folic acid (folate), vitamin B12 is needed to break down fats and proteins, maintaining our genetic materials, and is required for the body to make haemoglobin, the oxygen-carrying protein in our red blood cells. Vitamin B12 insuffiency is often not obvious. However more serious signs of vitamin B12 deficiency include numbness and tingling in the arms and legs, causing difficulty in walking, memory loss, disorientation, dementia, loss of appetite, constipation, and a condition called megaloblastic anaemia, where your blood cells don’t mature properly. Interestingly, many of the signs of vitamin B12 deficiency are also seen in folic acid deficiency, which probably reflects how closely these two nutrients normally work together. Good sources of vitamin B12 include liver, meat, milk, cheese and eggs - almost anything of animal origin. Vitamin C (ascorbic acid) This powerful antioxidant works hard to protect our body, preventing damage from free radicals. This includes the eyes. Over time, the damage caused by free radicals accumulate, leading to conditions like cataracts. Not surprisingly, scientists have discovered that people who took vitamin C supplements long-term seem to reduce their risk of developing cataracts. This vitamin is also used by immune cells to combat infections, and the level of vitamin C in our body can quickly plummet as our immune system initiates an attack on the invading micro-organisms. In the mainstream media and scientific literature, vitamin C has been suggested as the promising cure for ailments ranging from the common cold, to cancer and AIDS. Many of these claims are not strong enough to withstand rigorous scientific scrutiny, so whether vitamin C could be used to treat diseases, including the common cold, remains to be seen. In spite of this, vitamin C is essential for cell metabolism, iron absorption, and plays a vital role in healthy gums and skin.
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