What is this strange sounding, yet important, nutrient and why does your body need it?

Folic Acid, also known as Folate, is a B vitamin that makes new and healthy cells in the body. It helps produce DNA, the building block of our bodies, which contains our genetic information.

It is water-soluble (dissolves in water) and therefore cannot be stored in the body.  This means you need a regular supply in your diet or through a multivitamin with at least 400mg a day.

Pregnant women need to take 600mg during pregnancy to prevent birth defects like spina bifida.  It is needed primarily during the first few weeks of pregnancy.  However, since some pregnancies are unplanned, it is important to have folic acid on a regular basis.

Studies have shown that men and women can benefit from folic acid.  Some of the benefits are prevention of cancer, strokes and Alzheimer’s disease.

Among the foods that contain folic acid are beans, dark green leafy vegetables, citrus fruits and whole grains as well as meats like liver, pork and poultry.

Though it has a strange sounding name, it is important to your health and that of unborn children to have an adequate amount of folic acid.

The most common mineral in the body is calcium and about 99% of it is found in the bones and teeth. Calcium is vital to the body so it will take what it needs to maintain the 1% required for proper blood calcium levels.  As a result the bones can be robbed of adequate calcium leaving them weak and fragile and susceptible to hip fractures.

This debilitating bone disorder is known as Osteoporosis, It is common to white postmenopausal women, but can occur in other racial groups as well as in men and children.

Some of the foods that help provide adequate intake of calcium are milk, yogurt, cheese, broccoli, spinach and pinto, white and red beans. A daily supplement can also be taken.

In general, adults ranging in age from 19 to 50 years of age should have 1000mg per day Ages 51 and older should have 1200mg per day. Pregnant women can have as much as 1300mg per day. Vitamin D should also be present for adequate calcium absorption.

Physical exercise and adequate calcium intake early in life and throughout life are excellent ways to inhibit bone loss and prevent Osteoporosis.  Exercise even in advanced age can help strengthen the bones and reduce the risk of a hip fracture that can result in a fall.