“Doctor, did you prescribe the wrong medication? Why would I need to take folic acid when I’m perfectly fine?”
Mr. Feng, 53 years old this year, has been running a hardware store since he was young, working hard from dawn till dusk for his business. Recently, Mr. Feng has been feeling a bit dizzy and measured his blood pressure at the pharmacy, finding it slightly high.
So, he visited the hospital on a workday to see a doctor, who prescribed medication along with a bottle of folic acid. Mr. Feng was quite puzzled because isn’t folic acid usually needed by pregnant women? It seemed like a joke for him to take it himself.
The doctor explained to Mr. Feng that folic acid plays a significant role, and the lack of folic acid is related to high blood pressure in many middle-aged and elderly people. With a mix of belief and doubt, Mr. Feng took it for half a year and indeed saw a significant improvement in his blood pressure.
1. Scholars in our country have found: folic acid may help with anti-aging
Regarding folic acid, most people’s understanding is limited to its necessity for pregnant women to prevent fetal deformities. In reality, the benefits of folic acid go beyond that. Research has shown a relationship between folic acid and the longevity factor Klotho, which has certain benefits in anti-aging and lifespan extension.
Klotho protein is a well-researched longevity factor, and its expression decreases with age, closely related to the aging process. Initially discovered to extend lifespan in mouse experiments, subsequent human studies have shown similar effects.
On July 8, 2024, researchers from Zunyi Medical University published a study in “Frontiers in Nutrition.” The study included 10,278 participants aged 40-79 for blood sample assessment of serum Klotho levels and analyzed the association between folic acid intake and serum Klotho levels.
The results revealed a positive correlation between higher folic acid intake and increased Klotho levels. For every additional 1μg/1000kcal of dietary folic acid intake, serum Klotho levels increased by 0.11pg/mL.
This study may position folic acid as a “rising star” in the anti-aging field, but the research currently only indicates a correlation, needing more studies for specific causal relationships.
For the elderly, supplementing folic acid can bring these benefits.
Reducing stroke risk: Data shows that folic acid deficiency is prevalent among 20-60% of the Chinese population. Folic acid deficiency can elevate homocysteine levels in the blood, increasing the risk of stroke. Folic acid supplementation can improve endothelial function, which is beneficial for preventing coronary artery disease and stroke.
Preventing dementia in old age: Adequate folic acid supplementation in the elderly can reduce damage to brain blood vessels from harmful substances, decrease cognitive decline caused by nerve damage, and prevent dementia.
Boosting immunity: Animal experiments and human lymphocyte studies have demonstrated that folic acid helps maintain normal immune system function, promotes the normal functioning of lymphocytes, and facilitates antibody synthesis in the body.
2. The more you eat, the healthier you are – 4 types of high-folic acid vegetables for longevity
As the saying goes, “Food as medicine is better than supplements.” Which vegetables in life are rich in folic acid? Vegetables with darker green hues have higher chlorophyll content, indicating higher folic acid levels. Lighter-colored leafy vegetables like baby bok choy and butterhead lettuce are not considered dark green vegetables.
If you want to supplement folic acid, then these 4 are “high-folic acid vegetables”
1. Red amaranth
Red amaranth contains 419.8μg of folic acid per 100g and is rich in vitamins, potassium, calcium, iron, and other nutrients. It is suggested to blanch the amaranth before consumption to remove excess oxalic acid.
2. Spinach
Spinach contains 169.4μg of folic acid per 100g and is a highly nutritious vegetable. It is recommended to blanch spinach before cooking.
3. Coriander
With 148.8mg of folic acid per 100g, coriander is 16 times more than cucumber! Coriander contains almost no oxalic acid and can be consumed raw, making folic acid supplementation more efficient.
4. Tong hao (Chinese celery cabbage)
Tong hao contains approximately 114μg of folic acid per 100g, but it has a high sodium content, making it naturally salty. When cooking, it is advisable to use less salt.
Yuan Kang, the head of the Clinical Nutrition Department at Peking Union Medical College Hospital, stated that natural folic acid is highly unstable and can easily degrade due to sunlight and heat. It is recommended to try various dishes daily to ensure adequate folic acid intake.
3. Can excessive folic acid intake lead to cancer? 4 groups of people need correct supplementation
There is a belief circulating online that excessive folic acid intake may lead to cancer. Is this true or false? In fact, folic acid plays a “double-edged sword” role in the occurrence and progression of cancer.
The Office of Dietary Supplements at the National Institutes of Health in the United States describes folic acid as follows: Adequate folic acid supplementation before cancer occurs can reduce the risk of cancer. However, if cancer has already developed, especially colorectal cancer, high doses of folic acid intake can accelerate its progression.
In the “Chinese Resident Dietary Reference Intakes,” it is mentioned that the maximum tolerable daily intake of folic acid for adults is 1000μg. Exceeding this intake may pose safety risks.
The best way to supplement folic acid is through food. Consuming 400g of vegetables daily (preferably half of which are leafy green vegetables) along with 300g of fruits can meet the body’s folic acid requirements.
However, some high-risk groups of folic acid deficiency and specific populations need additional supplements or fortified foods for supplementation.
1. Expectant mothers and lactating women
Women in the perinatal period should start folic acid supplementation at least 3 months before pregnancy until 3 months into pregnancy; lactating women should also supplement folic acid appropriately and can take 0.4mg daily if necessary.
2. Patients with depression
Patients with depression taking selective serotonin reuptake inhibitors like fluoxetine can enhance the drug’s therapeutic effect by properly supplementing folic acid.
3. Patients with chronic kidney disease
Folic acid can lower homocysteine levels in the blood of patients with chronic kidney disease, making them more responsive to recombinant human erythropoietin.
4. Individuals with certain cardiovascular diseases and hypertension
Individuals at high risk for cardiovascular diseases with elevated homocysteine levels and hypertensive patients may need folic acid supplementation to help manage their condition.
Folic acid offers many health benefits to the body, and as long as the diet is balanced, folic acid deficiency is unlikely. However, for certain groups, supplemental folic acid may be necessary.
References:
[1] “Top Search! Can Excessive Folic Acid Intake Cause Cancer? Safer Ways to Supplement.” Science China, January 10, 2024
[2] “Why Do the Elderly Need Folic Acid?” Xinjiang Pharmaceutical Supervision, January 31, 2024
[3] “The Benefits of ‘Folic Acid’ Have Been Underestimated: Not Just Controlling Blood Pressure but Also Preventing Stroke.” Life Times, September 12, 2022
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