We all need folic acid! It is a vitamin belonging to the B complex, also known as vitamin B9, folates, or folacin, it was discovered in the 1940s, and its name comes from the Latin folium, which means “leaf.”
It is essential to aid in growth and cell division, especially during pregnancy. B vitamin is also necessary to produce natural chemicals that control appetite, mood, and sleep quality. It is also the best to help reduce your chances of having a heart attack or stroke by keeping your arteries open.
The nutrient has always been associated with women since it is essential when pregnant since the proper development of the fetus depends on it. But it is also important to men of their life we need it as well as women even if they are not pregnant. It is essential how important folic acid is to our health.
Folic acid, also popularly known as vitamin B, is a type of nutrient that our body needs to carry out its vital functions. It is suitable for the circulatory system since its decrease in levels of acidity, a type of amino acid that is directly involved in the blockage of the arteries.
Improve our Blood Circulation
Consuming folic acid can help us improve our blood circulation. Besides, numerous studies have determined that daily consumption of vitamin B can halve the risk of colon cancer since it is a powerful cell protector.
folic acid helps in the case of the male reproductive system; it can be an excellent help to improve the quality and increase the amount of sperm. Vitamin B is one of the best ways to increase male fertility.
Green leafy vegetables, such as lettuce, spinach, watercress, Swiss chard, are rich in a variety of nutrients. Dried fruits are a good source of fol-ate, oranges, mushrooms, potatoes, liver, eggs, brewer’s yeast, legumes. All of them will provide us with large doses of this nutrient, which is so necessary to achieve perfect health.
Of course, a diet rich in cereals will provide us with large doses of folic acid. Specifically, whole grains contain it in high quantities. It is essential that our daily diet should depend on this type of food since maintaining proper levels of this nutrient will help us maintain good health.
For what This Folic acid?
Its functions are extensive, and it benefits men and women of any age, it protects healthy cells, it prevents a type of anemia, it contributes to controlling hypertension, it intervenes in the formation of the nervous system, it is beneficial for the treatment of symptoms associated with menopause, reduces the chances of colon cancer, cervical cancer and, in some cases, breast cancer.
It is essential for pregnant women since it protects the future baby from presenting defects such as the absence of all or part of the brain, spina bifida, cleft lip, and palate, among others, it also reduces the chances of giving birth to a premature and low weight baby.
Folic acid from food is absorbed in the small intestine and is distributed by the blood to the tissues. We have folic acid deposits in the liver, and a small amount will produce by the bacteria that make up the intestinal flora.
Women in their pregnancy time, it is essential to monitor their consumption of this vitamin since, in case of becoming pregnant without planning it, the deposits of folic acid would be helping to protect the future baby during the first month of pregnancy, a crucial moment in which your spine and brain formation.
How much is needed?
The folic acid requirement varies with age and physiological status. At age 16, 400 micrograms will be recommending, pregnant women need 600 micrograms, and breastfeeding mothers 500 micrograms daily.
Lack of folic acid not only causes health problems in newborns, but its consequences can also occur at any time of life, causing anemia, depression, psychosis, dementia, memory loss, decreased fertility, inflammation of the gums, gastrointestinal problems, diarrhea, fatigue, stunted growth, among others.
VITAMIN B9 OR FOLIC ACID
Recommended daily allowance for adults: 300 µg (micrograms)
Function in the body: The primary purpose of folic acid is the growth and maintenance of tissues, as well as the production of DNA. For these reasons, it is one of the most critical vitamins during pregnancy. Pregnant women may require up to 5 times more amount of folic acid.
Foods you are in: The primary source of folic acid is green leafy vegetables, citrus fruits, and some legumes.
|100 g spinach||140 mcg of folic acid|
|100 g of watercress||214 mcg of folic acid|
|One orange||60.8 mcg of folic acid|
|100 g lentils||35 mcg of folic acid|
So, where do I find it vitamin B9?
The sources of this vitamin will find in following foods: chicken liver, spinach, beans, beans, beef or pork liver, enriched corn flakes, lettuce, peas, beets, orange, broccoli, tomato, lentils, cauliflower, egg, mango or sleeve, blackberry, cabbage, pods, avocado, whole wheat bread, pineapple, whole milk, roasted peanuts, yogurt, potato, sweet potato, oatmeal, enriched pasta, rice, thigh chicken, beef, sardines, chicken breast, and chicken wings.
It should be taken into account that folic acid is sensitive to light and heat. Therefore, we lose up to 40% of the vitamin in cooking of plant foods, to reduce these losses, cook vegetables with little water and cover it for 3 to 5 minutes and do not put them in the pot until the water boils, you can also steam or saute them, in addition to protecting the vitamin, it provides a delightful texture to the food.
Unfortunately, it is difficult to obtain all the necessary folic acid through food. Generally, the average contribution of this vitamin does not exceed 200 micrograms. Therefore, it is recommending to increase the consumption of foods rich in it or take supplements that provide 400 micrograms daily, especially in women of childbearing age to maintain reserves at optimal levels, if you are pregnant, you should consult your doctor to prescribe a supplement with the necessary dose and do not forget to take it daily.
- Anti seizure drugs (medicines to treat epilepsy) interfere with the absorption of B9.
- Increase your intake of raw vegetables and make sure to wash them very well.
- In various countries, giving importance to this vitamin for bodily functions.
- Many of the industries produces foods enrich with this vitamin, because, better consumption by the population.
- Preventing the consequences of its deficiency, in Venezuela uses breakfast cereals and pasta making and some bakery products.