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Deficiency Diseases and Good Nutrition
Folic Acid
C19H19N7O6
Folic acid mainly works in the nervous system. It is essential to the production of norepinephrine and serotonin. Both work to constrict blood vessels and transmit messages in the nervous system. It is also a vital ingredient in the fluid surrounding the spinal cord. Folic acid is also important to the formation of a fetus's nervous system. Women should take adequate folic acid if they are expecting a baby, because it reduces the chances your baby will be born with spina bifida. In addition, it reduces the chances that you will miscarry your baby. When you don't have enough folic acid, you can experience brain and nerve tissue deterioration. 


Folic Acid Requirements

Age            RDA (micrograms)
0.0-0.5             25
0.5-1.0             35
1-3                 50
4-6                 75
7-10               100
11-14              150
Men                200
Women              180
  Pregnant         400
  Lactating
    1st 6 months   280
    2nd 6 months   260

The average person eats 242 micrograms, so you are probably getting enough. Plus, folic acid isn't as water soluble as the other B complex, so your liver can store more amounts of it. If you don't get some every day, it's not as big of a deal.



Foods High in Folic Acid

Yeast
  Brewer's, 1 Tbls.          313 micrograms
  active, dry                285 micrograms
Liver, beef, fried, 3 oz.    187 micrograms
Spinach, cooked, 1 cup       131 micrograms
Beans, white, baked, 1/2 cup 122 micrograms
Broccoli, cooked, 1 cup       78 micrograms
Romaine lettuce, 1 cup        76 micrograms
Fresh orange juice, 1/2 cup   55 micrograms
Cabbage, raw, 1 cup           40 micrograms
Banana, 1                     24 micrograms
Egg, yolk, 1                  23 micrograms
Whole wheat bread, 1 slice    16 micrograms
Milk, 2%, 1 cup               12 micrograms

You should also be very careful with how much B12 you are taking with folic acid. If you are eating a lot of folic acid, it can mask the symptoms of B12 deficiency. Another reason to eat enough B12 is because it's what activates folic acid.

Para-aminobenzoic Acid (PABA) is a component of folic acid. It promotes healthy blood cell production and proper digestion. A very unique aspect of PABA is that it works as a natural sunscreen. The PABA in your skin absorbs the most harmful parts of the ultraviolet spectrum. You can find PABA in eggs, brewer's yeast, molasses, wheat germ, and whole grains. When you don't get enough PABA you will experience digestive trouble, nervous tension, emotional instability, and blotchy skin.

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Revised: 14 Sep 99