What is The Folate Deficiency: Causes and Simple Solutions

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Folate Deficiency


Folic acid, a B-vitamin that supports numerous bodily functions, is essential for our health. Folate deficiency can cause a number of health problems but fortunately it is preventable and treatable. Let’s discuss the factors causing folate deficiency and simple solutions as well.

1. What is Folate and Why Are We in Need of It?

Folate, also called vitamin B9, is critical for DNA production, red blood cell formation and normal cell function. It provides tissue development and is even more important during periods of intense cell division, such as pregnancy.

2. Causes of Folate Deficiency:

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Inadequate Dietary Intake:

Not eating enough folate-containing foods such as leafy greens, beans, and fortified cereals.

Poor Absorption:

Some medical conditions, such as chronic disease and inflammatory bowel disease, can impair folate absorption from food.

Alcohol Consumption:

The ingestion of excessive alcohol impairs the body’s ability to absorb and use folate.

3. Symptoms of Folate Deficiency:

The outcome is therefore a big oscillation.

Fatigue and weakness

Shortness of breath

Pale skin

Poor immune function


Mouth sores


4. Folate-Rich Foods:

One of the methods to cope with folate deficiency is to include foods rich in folates in your diet. Include the following in your meals:

Give some leafy green vegetables (spinach and kale)
Legumes (lentils, chickpeas)
Fortified cereals and grains
Citrus fruits (oranges, lemons)

5. Folate Supplements:

If dietary changes aren’t enough, folate supplements are advised. These products are available over-the-counter aiming at addressing any deficiencies. Make sure you get a professional counsel before starting supplementation.

6. Cooking Considerations:

To keep folate in food, select cooking methods that conserves this vitamin. By steaming or microwaving vegetables instead of boiling there is a reduction of folate loss during preparation.

7. Lifestyle Modifications:

Limit Alcohol Intake:

If you drink alcohol do it in moderation in order not to hinder folate absorption. Manage Underlying Health Conditions: In such cases, health care does not have to be skipped.


Folate deficiency is a controllable condition; simple lifestyle modifications can have a major effect on it.You can supplement folate-rich foods in your diet, supplements under professional supervision, and lifestyle modifications to address and prevent folate deficiency. Pursue better health by thinking better about your eating choices and when necessary seeking help from health care professionals.

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