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Vegetables provide a wide selection of various nutrients essential for a healthy diet. In particular, dark green vegetables, beans, peas, and lentils serve as a valuable source of folate (U.S. Department of Agriculture [USDA], 2020). Folate, also known as folic acid, is the natural form of vitamin B9 (Harvard T.H. Chan School of Public Health, n.d). This nutrient is vital during the periods of rapid organism growth, such as pregnancy and fetal development (Harvard T.H. Chan School of Public Health, n.d). However, preventing folate deficiency can be considered a healthy precaution in general.
The folic acid deficiency usually reveals itself in symptoms similar to anemia. A human body requires folate for the development of new red blood cells and DNA (Cleveland Clinic, 2021). The lack of healthy red blood cells prevents an effective transition of oxygen to body tissues, thus disrupting metabolism. As a result, the typical signs of folate deficiency include paleness, shortness of breath, irritability, dizziness, and extreme tiredness (Cleveland Clinic, 2021). In severe cases, an insufficient folate intake may lead to additional neurological symptoms, such as concentration difficulty (Harvard T.H. Chan School of Public Health, n.d). Given these facts, one should consider including folate-rich vegetables in a dietary pattern.
Finally, an inadequate folate intake is associated with the development of various cancer types, which is worrisome considering my family health history with cancer. According to Pieroth et al. (2018), folate deficiency may increase the risk for the head and neck, oral cavity, pharynx, esophagus, pancreatic, bladder, and cervix cancers. Since folate can be found in a wide range of relatively cheap vegetables, I would consider adjusting my dietary pattern to mitigate potential health risks. However, I would have to thoroughly examine my current diet before adding extra folate-rich vegetables to my eating plan.
References
Cleveland Clinic. (2021). Folate deficiency. Web.
Harvard T.H. Chan School of Public Health. (n.d.). Folate (folic acid) – Vitamin B9. Web.
Pieroth, R., Paver, S., Day, S., & Lammersfeld, C. (2018). Folate and its impact on cancer risk. Current Nutrition Reports, 7(3), 70-84. Web.
U.S. Department of Agriculture. (2020). Dietary guidelines for Americans, 2020-2025. Web.
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