Vitamin A is essential for health
Everyone needs folic acid! It is a B complex vitamin, also known as vitamin B9, folate or folacin, was discovered in the 40s, and its name comes from the Latin folium meaning "leaf".
What for?
Its functions are spacious and benefits men and women of any age, protects healthy cells, prevents a type of anemia, helps control hypertension, involved in the formation of the nervous system, it is beneficial for the treatment of symptoms associated with menopause, reduces the chances of developing colon cancer, cervical cancer, and in some cases, breast cancer.
It is very important for women of childbearing age and pregnant women, as it protects the unborn baby of malformations present as absence of all or part of the brain, spina bifida, cleft lip and palate, among others, also decreases chances of giving birth to a premature baby and low birth weight.
Folic acid from food is absorbed in the small intestine and is distributed by the blood to the tissues, we folic acid deposits in the liver and a small amount is produced by bacteria that make the intestinal flora.
Women of childbearing age, it is important to monitor your intake of this vitamin because if you get pregnant without having planned, folic acid deposits would be helping to protect the unborn child during the first month of pregnancy crucial moment in which forms its spine and brain.
How much is needed?
The requirement for folate varies depending on age and physiological state. From age 16, recommended 400 micrograms, pregnant women need 600 micrograms and 500 micrograms breastfeeding mothers day.
Folic acid deficiency not only causes health problems in newborns, their consequences can occur at any time of life, causing anemia, depression, psychosis, dementia, memory loss, decreased fertility, inflammation gums, gastrointestinal problems, diarrhea, fatigue, delayed growth, among others.
So, where do I find?
The sources of this vitamin are different kind, in order from highest to lowest we can obtain from the following foods: chicken liver, spinach, beans, beans, beef or pork liver, enriched corn chips, lettuce, peas, beets, orange, broccoli, tomatoes, lentils, cauliflower, egg, mango or manga, blackberries, cabbage, green beans, avocado, wheat bread, pineapple, whole milk, toasted peanuts, yogurt, potatoes, sweet potatoes, oatmeal, enriched pasta, rice, thigh chicken, beef, sardines, chicken breast and chicken wings.
We must take into account that folic acid is sensitive to light and heat, therefore, you can lose up to 40% of the vitamin in the cooking of plant foods, to reduce these losses, cook vegetables with little water and covered for 3 to 5 minutes and did not enter into the pot until the water boils, you can also cook it steamed or sauteed, besides protecting vitamin, provides a very nice texture to the food.
Unfortunately, it is difficult to get all the necessary folic acid through food, usually the average contribution of this vitamin does not exceed 200 micrograms, so it is recommended to increase consumption of foods rich in it or take supplements that provide 400 micrograms daily, particularly in women of childbearing age to maintain reserves at optimum levels, if you are pregnant, you should consult your doctor to prescribe a supplement with the necessary dose and remember to take it daily.
Facts:
Anticonvulsants (medicines to treat epilepsy) interfere with the absorption of folic acid.
Increase your intake of raw vegetables and make sure you wash them well.
In many countries, certain of the importance of folic acid for bodily functions, many of industrially produced foods are being fortified with this vitamin, as a strategy to ensure better consumption by the population and prevent the consequences of its deficiency, in Venezuela we with breakfast cereals and fortified wheat flour used for making pasta and some bakery products.
@Lazada:
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