Importance of folate

Health Benefits, Safety Information, and More

Written by WebMD Editorial Contributors

Folate, also known as vitamin B9 or folic acid, is an essential nutrient for the human body. Many foods naturally contain folate, such as dark-green leafy vegetables, beans, whole grains, and eggs. Food manufacturers add folic acid, the man-made version of folate, to foods to fortify them with this important vitamin. Folate is also available as a supplement in many forms.

Health Benefits

Folate is important for basic cell function in your body. It helps to form the RNA and DNA that tell our cells what to do.

In addition, folate can provide health benefits such as:

Neural Tube Birth Defect Prevention

Neural tube birth defects occur in an unborn baby's brain or spine. The neural tube forms in the embryo and later becomes the baby's brain, spine, and spinal cord.

One neural tube defect is anencephaly, a disease in which a baby is born without key parts of the brain and skull. Most babies born with anencephaly do not survive long past birth. Another neural tube defect is spina bifida, which is a malformation of the spine. Some cases are mild and may not even be detected. Other cases are moderate or severe and cause lifelong disability.

Taking a folic acid supplement starting one month before you get pregnant and continuing to take it during pregnancy reduces the risk of these birth defects. The body does not absorb natural folate found in foods as easily as supplements of folic acid, so experts recommend taking a supplement before and during pregnancy.

Because about half of pregnancies in the U.S. are unplanned, it's recommended that women of reproductive age get 400 micrograms of folic acid each day in addition to consuming foods with folate. Then, if you do have an unplanned pregnancy, your baby will be at a lower risk of neural tube defects.

Decreased Risk of Certain Cancers

Getting enough folate in your diet may reduce the risk of getting certain types of cancers. For example, one study showed that folate supplementation resulted in a 50% reduction in the risk of getting squamous cell carcinoma — the second most common type of skin cancer — of the head and neck.

Folate also reduces the risk of developing mouth cancer and throat cancer, certain types of esophageal cancer, and pancreatic cancer.

Reduced Risk of Cardiovascular Disease

High levels of the protein homocysteine in the blood can increase the risk of cardiovascular disease, leading to heart attack and stroke. A folate deficiency can cause elevated homocysteine levels. Supplementing your diet with folate helps to break down the excess homocysteine in your blood, reducing the risk of cardiovascular disease.

Another benefit of folate is related to mutations of the MTHFR gene, which is essential for processing homocysteine. Some people have a mutation of this gene that causes lower folate levels and prevents the body from breaking down homocysteine efficiently. Because of this, people with the MTHFR mutation may have higher levels of homocysteine in their blood, leading to a higher risk of cardiovascular disease.

Additionally, babies of pregnant women who have the MTHFR gene mutation may be at a higher risk of neural tube birth defects. Doctors recommend that those with an MTHFR gene mutation supplement with folic acid to both reduce homocysteine levels and reduce the risk of neural tube birth defects.

Health Risks

Prostate Cancer

While supplementation of folate can reduce the risk of certain cancers, it can also lead to an elevated risk of prostate cancer. Additionally, folic acid supplements may cause already existing cancers to grow faster. More study is needed to determine the exact relationship between folate and cancer.

Drug Interactions

Folic acid is generally considered safe. However, taking folic acid supplements while on the following medications may result in them being less effective:

Anticonvulsants: fosphenytoin (Cerebyx), phenytoin (Dilantin), and primidone (Mysoline)
Barbiturates (anesthesia and other drugs that act as a nervous system depressants)
methotrexate ( Trexall), a treatment for psoriasis
pyrimethamine (Daraprim), to treat parasite infection

If you are on any of these medications, ask your doctor before taking a folic acid supplement.

Side Effects

Folic acid may cause some mild to moderate side effects, including:

Nausea/loss of appetite
Bad taste in the mouth
Confusion
Irritability
Sleep disturbances

Some people may have an allergic reaction to folic acid supplements. Symptoms of an allergic reaction to folate include:

Itchiness and redness
Rash
Breathing problems

If you have any of these symptoms, contact a doctor before taking the supplement again.

Amounts and Dosage

It's recommended that anyone over the age of 14 should consume 400 micrograms of folate each day, while pregnant women should consume 400 to 800 micrograms per day. Children need lower amounts of folate. The exact dosage depends on their age:

● Birth to 6 months: 65 micrograms
● Infants 7–12 months: 80 micrograms
● Children 1–3 years: 150 micrograms
● Children 4–8 years: 200 micrograms
● Children 9–13 years: 300 micrograms

The following foods contain high levels of folate:

● Beef liver
● Dark leafy greens
● Oranges
● Orange juice
● Other fresh fruits and fruit juices
● Peanuts
● Beans
● Fortified products like enriched breakfast cereals, breads, and pastas

Foods, deficiency symptoms, benefits, and more

Folate is present in a wide range of foods, including fruit, vegetables, legumes, and eggs. Many foods are also fortified with folic acid, which is a synthetic form of folate.

Folate is an essential B vitamin necessary for producing red and white blood cells in bone marrow, producing DNA and RNA, and transforming carbohydrates into energy. Having an adequate amount of folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence.

In this article, we look at foods high in folate, the symptoms of folate deficiency, the differences between folic acid and folate, and the recommended intake. We also look at folate’s health benefits and potential risks.

Folate, or vitamin B9, occurs naturally in a variety of foods. Sometimes, manufacturers fortify foods with folate’s synthetic form — folic acid.

The richest naturally occurring sources of folate include:

beef liver
vegetables, especially Brussels sprouts, dark leafy greens, and asparagus
fruits and fruit juices, especially oranges and orange juice
beans, peas, and nuts, such as kidney beans, black-eyed peas, and peanuts

Foods that companies often fortify with folic acid include:

fortified corn masa flour, which is used to make tortillas and tamales
fortified cereals
enriched bread flour, pasta, rice, and cornmeal

The body’s ability to absorb and use folate varies from one food to another and is difficult to measure. There are also many forms of folate, and some break down during cooking or processing.

Folate deficiency can cause a wide range of symptoms. These may include:

muscle weakness
problems with judgment, memory, and understanding
fatigue
paresthesia, or pins and needles
a red, sore tongue
ulcers in the mouth
vision problems
depression and confusion

Because folate deficiencies usually occur alongside other nutritional deficiencies, such as B12 or iron deficiency, people may also have symptoms of these other conditions.

Most people in the United States get enough folate, but some are more at risk of not getting enough. These include people with:

alcohol use disorder
a mutation in the MTHFR gene, which impairs the conversion of folate into its active form so the body can use it
conditions that interfere with nutrient absorption, such as inflammatory bowel disease or celiac disease
eating disorders

Folate deficiency is more common among females, affecting around 19% of female adolescents ages 14–19 years and 17% of female adults ages 19–30 years. The rate among non-Hispanic Black females is higher, at 23%.

At present, researchers are not sure why folate levels are lower among Black females, but some believe it is due to social determinants of health, such as the availability of fresh food or difficulty accessing healthcare.

Folate is a form of vitamin B9, and it occurs naturally in various foods. Folic acid is also a form of vitamin B9, but it does not occur naturally in food. Companies add folic acid to foods to make them more nutritious. Both types are nutritionally valuable, and most people have no trouble absorbing either form.

Companies use folic acid in foods because, unlike folate, it remains stable when exposed to heat and light. This makes it ideal for adding to foods people cook, such as bread.

According to the Centers for Disease Control and Prevention (CDC), folic acid is the only form of vitamin B9 that is proven to reduce the risk of neural tube defects in fetuses. For this reason, people who are pregnant or trying to conceive should take 400 micrograms (mcg) of folic acid per day.

Folic acid and the

MTHFR gene

Some people have a polymorphism in the MTHFR gene. That means this gene contains a mutation that reduces how effectively the body converts folic acid or folate into its active form, methylfolate. The body needs to be able to do this in order to make full use of this nutrient.

MTHFR gene polymorphisms affect:

25% of Hispanic people
10% of white and Asian people
1% of African Americans

Despite having a reduced ability to convert folic acid and folate into their active form, people with these polymorphisms can still consume either nutrient safely. People who are pregnant and have an MTHFR gene polymorphism should still take the recommended amount of folic acid.

Some people with this genetic difference may find it beneficial to take supplements that contain methylfolate itself, so the body does not have to convert it. However, studies on how effective this is have been inconclusive.

The recommended daily allowance (RDA) of folate differs depending on age. The RDA for various ages are as follows:

0–6 months: 65 mcg
7–12 months: 80 mcg
1–3 years: 150 mcg
4–8 years: 200 mcg
9–13 years: 300 mcg
14 years and older: 400 mcg
during pregnancy: 600 mcg
during lactation: 500 mcg

Folate is necessary for many bodily functions. Its health benefits include:

Lower risk of neural tube defects

An adequate amount of folic acid is essential during pregnancy to help prevent neural tube defects. This issue occurs when the neural tube, which forms the early brain and spinal cord, does not close properly. This happens in early pregnancy and can result in conditions such as spina bifida or anencephaly.

Lower risk of stroke

According to the National Institutes of Health (NIH), researchers have found that folic acid supplements lower levels of the amino acid homocysteine. High levels of this amino acid are linked to a higher risk of cardiovascular disease and stroke.

While studies have not proven that folic acid reduces the risk of cardiovascular disease, several have found that higher intake is associated with a lower risk of stroke.

Possible reduced risk of cognitive decline

Homocysteine is also associated with a higher risk of dementia. While studies have not shown that taking folic acid reduces the risk of dementia in otherwise healthy people, those who are at risk of cognitive decline in older age may benefit from taking it. Evidence suggests that it may help preserve memory and executive function in at-risk groups.

Folate and cancer

Research on the link between folate and cancer has produced varied results. Some studies, such as one from 2017, suggest that folate may offer protection against certain cancers. Low folate levels are associated with an increased risk of certain cancers, such as lung, breast, cervical, and stomach cancers.

However, other studies have not found an association between the vitamin and cancer.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

In moderate amounts, folate is not dangerous to most people. However, in large amounts, folate may pose certain health risks. Depending on the situation, this could include:

Masking vitamin B12 deficiency: People with vitamin B12 deficiency may develop megaloblastic anemia, which can cause neurological damage if left untreated. As folate can help treat certain symptoms of anemia, but not the neurological damage it can cause, folate could mask symptoms until the consequences of the true deficiency become irreversible.
Preneoplastic lesions: These lesions consist of altered cells that are more likely to become cancerous than regular cells. High folic acid intake has been linked to faster progression of these cells, which may increase the risk of certain cancers, such as colorectal cancer.
Unmetabolized acid: If a person has more folic acid than the body can metabolize and transform, it could affect the immune system. Some scientists have also suggested there may be a link between unmetabolized folic acid and cognitive impairment in older adults. However, there is not much research on this, so the risk is unknown.
Medication interaction: Folate supplements may interact badly with various medications, including epilepsy medications, methotrexate, and sulfasalazine.

Before taking any dietary supplement, it is important to speak with a doctor to check that it is safe and there are no other deficiencies or conditions that need to be addressed.

Folate is a naturally occurring form of vitamin B9, which people get from their food. Dark leafy greens, beef liver, and oranges are all good sources of folate. People can also get another form of B9, folic acid, from fortified foods. Some common examples include cereals, breads, and pasta.

Most people get enough folate from a balanced diet, but others may need extra help getting enough. A folate deficiency can cause fatigue, mouth ulcers, and a low mood. It is more common in females and those with conditions that affect folate absorption.

If someone is concerned they may have a nutritional deficiency or are trying to conceive, they should speak with a doctor.

Folic acid: benefits, harms, advice from a nutritionist

In the middle of the 20th century, American biochemists struggled with the secret of a substance that helps pregnant women with megaloblastic anemia. In 1941, they managed to obtain folic acid from spinach leaves, and by 1945 they were able to synthesize it chemically.

What is
What is
Dosage
Benefits
Restrictions and side effects
Expert commentary

The material was commented by Maria Volchenkova, nutritionist at Best Doctor, clinical psychologist, member of the Russian Union of Nutritionists, Nutritionists and Food Industry Specialists, an expert in working with DNA tests.

Advertising on RBC www.adv.rbc.ru

What is folic acid

Folic acid is a scientifically developed water-soluble analogue of vitamin B9essential for the proper development of the circulatory and immune systems. In 1931, the existence of an unknown substance that helps pregnant women overcome megaloblastic anemia was reported by doctor and researcher Lucy Wills. She noticed that her patients recovered after taking the yeast extract.

Only ten years later, scientists were able to establish that this substance was folate, and remove it from spinach leaves. And for the first time it took 4 tons of plants. The drug was called folic acid - from the Latin word folium (leaf). K 19In 1945, they learned how to synthesize it chemically [1].

Folic acid and all its derivatives are classified as folates. However, there are some differences between the artificial vitamin and B9 found in foods in how they are absorbed and act on the body.

Folate is found in beans, broccoli, leafy vegetables, eggs, beef liver, etc. Remember: the more processed the products are, the less useful substances remain in them. Folic acid supplements are not necessary if a person leads a healthy lifestyle and eats a balanced diet. nine0003

Why folic acid is needed

We store most of our folate in the liver, and the rest in the blood and tissues. This substance is critical for a wide range of functions in the body [2], [3], [4], [5]:

production and maintenance of new cell health;
DNA replication process;
cell division;
metabolism of nucleic and amino acids;
maturation of erythrocytes.

Folate deficiency is associated with an increased risk of megaloblastic anemia, heart disease. Vitamin B9 deficiencyin pregnant women can lead to various developmental disorders of the child [6].

Nearly half of vitamin B9 is lost during cooking

Folic acid dosage

Synthetic folic acid is almost completely absorbed by the body, while folate, which a person receives from food, is absorbed by about 50%.

Recommended intake for folate:

Birth to 6 months: 65 mcg/day
Up to 1 year: 80 mcg/day
1-3 years: 150 mcg/day
4-8 years: 200 mcg/day
9-13: 300 mcg/day
From 14 years old: 400 mcg/day
Pregnant (with an uncomplicated obstetric history): 400–600 mcg/day
Nursing mothers: 500 mcg/day.

Although folic acid overdose is extremely rare, excess folic acid can lead to a number of negative health effects. The daily intake of folate should not exceed 1000 mcg/day [7]. nine0003

The Benefits of Folic Acid

Since its discovery, folic acid has been considered primarily a "women's vitamin". It plays an important role in the maturation of eggs, the normalization of the menstrual cycle, and the development of the fetus. However, further medical research has shown that this substance has many beneficial properties for all.

May prevent pregnancy complications

Sufficient folate in the expectant mother's body is essential for egg quality, implantation and fetal maturation [8]. Often, folic acid supplements are prescribed to pregnant women to prevent birth defects in the development of the child, as well as complications associated with pregnancy, in particular preeclampsia [9]. In addition, high levels of vitamin B9 in the body are associated with a lower risk of preterm birth [10], [11].

Helps control blood sugar levels

Folic acid can reduce the chance of blood sugar spikes and increase the sensitivity of body cells to insulin. A folate-rich diet may reduce the risk of diabetic complications, including neuropathy [12], [13], [14].

Helps prevent cancer

In the late 1980s, evidence emerged that a diet based on green leafy foods rich in folate, fiber, calcium, magnesium and other nutrients could prevent colon cancer. In those years, the concept of “folic anti-cancer diet” became popular [15]. nine0003

A diet rich in foods rich in vitamins B9, B6 and B12 reduces the risk of breast cancer. Also, with the help of folate, it is possible to slow down the process of tumor growth if it has already appeared [16].

Preventive daily folic acid intake for pregnant women is 400-800 mcg/day

Promotes brain health

Low blood folate levels are associated with impaired brain function and an increased risk of dementia. Older people even have low levels of B9within the normal range are associated with an increased risk of mental disorders [17], [18].

Folic acid supplements may improve brain function in people with psychiatric and cognitive impairments. The substance helps to slow the progression and help in the treatment of Alzheimer's disease [19], [20].

Combats mental disorders

Studies have shown that people with depression have low levels of folic acid in their blood [21]. Vitamin B9 supplementation in combination with antidepressants is more effective in managing depressive symptoms than antidepressant treatment alone [22]. In addition, folic acid supplementation in combination with antipsychotics has been shown to improve symptoms in patients with schizophrenia [23]. nine0003

Reduces the risk of heart disease

Folate plays an important role in the metabolism of homocysteine. An excess of this amino acid increases the likelihood of developing cardiovascular diseases [24].

Research has shown that folic acid supplementation can reduce the overall risk of heart disease by 4% and stroke by 10% [25].

Vitamin B9 supplementation has been associated with improved blood flow and reduced high blood pressure [26], [27]. Both factors have a positive effect on the health of the cardiovascular system. nine0003

Limitations and side effects

Intake of high doses of synthetic folic acid may mask B12 deficiency. The fact is that with a lack of both vitamins, megaloblastic anemia develops, and folate effectively copes with this condition. However, it does not correct the neurological problems that occur with B12 deficiency, and the deficiency of an important substance may go unnoticed until irreversible consequences appear [28].

Also, high doses of B9 can reduce the activity of protective immune cells, including natural killer (NK) cells [29], [thirty]. It is not recommended to combine folic acid with certain prescription drugs, in particular drugs for epilepsy, ulcerative colitis, and some types of cancer and autoimmune diseases [31].

Gynecologist's advice

Elena Lyubimkina, obstetrician-gynecologist at GMS Clinic, ultrasound doctor, integrative medicine doctor

In pregnant women, folic acid and folate deficiency increases the risk of miscarriage, partial or complete placental abruption, spontaneous abortion. If mothers experienced a lack of folate during pregnancy, the risk of mental retardation in their children increases later. nine0003

Patients often have latent folate and folic acid deficiencies before pregnancy and in the first trimester. It is during this period that it is especially dangerous, since the formation of the neural tube in the fetus begins from the first days of conception and ends at the 28th week of pregnancy. At this stage, a woman may not yet know about the deficiency of her much-needed vitamin and the possible consequences.

That's why it's ideal to take folic acid 9 months before conception. This is how much an egg is formed in a woman's body. nine0003

Even if pregnancy is known at a later date, it is never a good idea to start taking folic acid. The expectant mother will have enough folate reserves for about 4 months, so do not panic. As soon as you find out you're pregnant, start taking folic acid.

During pregnancy, the consumption of this vitamin increases greatly. However, with adequate pharmacological support, the level of folate in the body remains at the proper level during all three trimesters and during breastfeeding. nine0003

With folate deficiency, weakness, headache, fainting, pale skin, red tongue, diarrhea are noted. If the balance is not replenished on time, a disease such as folate deficiency anemia may develop.

The main source of folate for humans is food. The degree of absorption and utilization of folates depends on the nature of the products, the method of their preparation and the state of the gastrointestinal tract. For example, accelerated technologies for growing leafy vegetables do not allow plants to accumulate vitamin B9 in the proper amount.. At the same time, in pregnant women, the need for folate almost doubles. It is impossible to hope that the expectant mother will be able to make up for this shortage only with food, without synthetic additives.

Laboratory diagnostics (clinical blood count with formula calculation, total serum folates, plasma homocysteine, segmented macrocytes) is very important for the prevention of the development of clinical manifestations of folate deficiency. Ideally, the genetics of folate cycle metabolism. Depending on the results of the studies, the doctor selects an individual dosage and form of the drug. nine0003

General advice for pregnant and lactating women: Take 400-800 micrograms/day of folic acid. This dose should not be exceeded without indications and a doctor's appointment. In case of an overdose, the risks of impaired carbohydrate metabolism in the fetus and neurotoxicity increase.

In women with congenital defects in the genes for folate metabolism and homocysteine metabolism, if they eat a lot of methionine-rich foods (meat, eggs, coffee, cottage cheese), homocysteine detoxification slows down, especially in the brain. They may develop a condition such as chronic hyperhomocysteinemia, which is dangerous primarily for the fetal brain. Women with mutations in the folate cycle genes are recommended to take vitamin B9in the form of methylfolate (5-methyltetrahydrofolate, metafolin) at a dose of 400-800 mcg / day.

Expert comment

Maria Volchenkova, nutritionist at Best Doctor, clinical psychologist, member of the Russian Union of Nutritionists, Nutritionists and Food Industry Specialists, expert in working with DNA tests

folic acid". These are different forms of vitamin B9 and their names are often mistakenly used as synonyms.

Folates are the natural form of vitamin B9 found most in leafy greens. In addition, folate is found in avocados, Brussels sprouts, broccoli and some other foods.

Vitamin B9 deficiency increases the risk of cardiovascular disease, pregnancy disorders and fetal developmental disorders. To prevent these risks, a person should receive vitamin B9 in an absorbable form.

The absorption of vitamin B9 depends on the so-called folate cycle genes. With mutations in these genes, there are difficulties with the absorption of folic acid, a synthetic form of vitamin B9.. The active (that is, well absorbed) form of vitamin B9 is called 5-methylenetetrahydrofolate. Interestingly, most dietary folates are converted into the active form, which is easier for the body to absorb.

Excess intake of the synthetic form of vitamin B9 can result in folic acid constantly circulating in the blood, which is not converted to the active form. This happens, for example, with the constant unreasonable intake of multivitamins with too high dosages of vitamin B9.. That is, the body is not able to use it for its own needs.

Since vitamin B9 is involved in the process of cell division, theoretically, an excess of unabsorbed folic acid increases the risk of cancer. If you do not have direct indications (pregnancy and its planning), then for the prevention of vitamin B9 deficiency, it is best to use food sources of folate. Feel free to add leafy greens to your daily salad serving. Avocados will provide you, in addition to folate, potassium, which is also important for the cardiovascular system. Broccoli provides the body with a powerful antioxidant - sulforaphane. Cause an excess of vitamin B9only due to food sources is very difficult. A person simply cannot eat such a quantity of food.

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What is folic acid and why is it useful: 6 scientific facts

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January 19, 2022 read 7-10 minutes

Folic acid is an essential vitamin for expectant mothers. It is important for heart health, helps in cancer prevention, and promotes brain health. Let's figure out what else vitamin B9 is useful for and what foods it is contained in.

In the middle of the 20th century, American biochemists struggled with the secret of a substance that helps pregnant women with megaloblastic anemia. At 19In 1941, they managed to obtain folic acid from spinach leaves, and by 1945 they were able to synthesize it chemically.

The material was commented by Maria Volchenkova, a nutritionist at Best Doctor, a clinical psychologist, a member of the Russian Union of Nutritionists, Nutritionists and Food Industry Specialists, an expert in working with DNA tests.

What is folic acid

Folic acid is a water-soluble analog of vitamin B9 created by scientistsessential for the proper development of the circulatory and immune systems. In 1931, the existence of an unknown substance that helps pregnant women overcome megaloblastic anemia was reported by doctor and researcher Lucy Wills. She noticed that her patients get better after taking the yeast extract.

Folic acid and all its derivatives are classified as folates. However, there are some differences between the artificial vitamin and B9 found in foods in how they are absorbed and act on the body.

What is folic acid good for

We store most of our folate stores in the liver, and the rest in the blood and tissues. This substance is critical for a wide range of functions in the body:

production and health maintenance of new cells;
DNA replication process;
cell division;
metabolism of nucleic and amino acids;
maturation of erythrocytes.

Folate deficiency is associated with an increased risk of megaloblastic anemia and heart disease. Lack of vitamin B9 in pregnant women can lead to various developmental disorders of the child.

Almost half of vitamin B9 is lost during cooking

Folic acid dosage

Synthetic folic acid is almost completely absorbed by the body, while folate, which a person receives from foods, is absorbed by about 50%. nine0003

Recommended intake for folate:

Birth to 6 months: 65 mcg/day
Up to 1 year: 80 mcg/day
1-3 years: 150 mcg/day
4-8 years: 200 mcg/day
9-13: 300 mcg/day
From 14 years old: 400 mcg/day
Pregnant (with an uncomplicated obstetric history): 400-600 mcg/day
Nursing mothers: 500 mcg/day.

Although cases of folic acid overdose are extremely rare, its excess can lead to a number of negative health effects. The daily intake of folate should not exceed 1000 mcg/day.

Benefits of folic acid

Since its discovery, folic acid has been considered primarily a "female vitamin". It plays an important role in the maturation of eggs, the normalization of the menstrual cycle, and the development of the fetus. However, further medical research has shown that this substance has many beneficial properties for all. nine0003

May prevent pregnancy complications

A sufficient amount of folate in the body of the expectant mother is important for the quality of eggs, their implantation and maturation of the fetus. Often, folic acid supplements are prescribed to pregnant women to prevent birth defects in the development of the child, as well as complications associated with pregnancy, in particular preeclampsia. In addition, high levels of vitamin B9 in the body are associated with a lower risk of preterm birth. nine0003

Helps control blood sugar

Folic acid can reduce the likelihood of spikes in blood sugar levels and increase the sensitivity of body cells to insulin. A folate-rich diet may reduce the risk of diabetic complications, including neuropathy.

Helps prevent cancer

In the late 1980s, evidence emerged that a diet based on green leafy foods rich in folate, fiber, calcium, magnesium, and other nutrients could prevent colon cancer. In those years, the concept of "folic anti-cancer diet" became popular. nine0003

A diet rich in foods rich in vitamins B9, B6 and B12 reduces the risk of breast cancer. Also, with the help of folate, you can slow down the process of tumor growth if it has already appeared.

You can read the continuation of the article at the link to RBC Style.

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