Why do we need folic acid, which are the foods which contain this and how much should be consumed per day? Of course, we know the answers to these questions.
Let us know the useful properties of folic acid
Women know that folic acid is particularly needed in the body during pregnancy and feeding a child. Its main role is involved in the synthesis of the various components of the genetic material or DNA. Vitamin B 9 (folic acid, another name, Ed) is essential in the formation and growth of cells, so it is important to get enough of it during pregnancy
But these useful properties of folic acid are not limited, because it is responsible for the health of the bone marrow and other tissues and cells in our body at any age. The deficiency of vitamin B 9, may lead to development of megaloblastic anemia and other disorders.
When we recall of folic acid, it usually gives us an impression that only the women are benefited from it, but men are also in dire need of this material, because vitamin B 9 is required for the effective exercise of the reproductive function. Folic acid is important for sperm quality.
Norms of folic acid intake
As compared to other vitamins, the overdose or long-term excessive consumption of folic acid may be fraught with dangerous consequences for human health. One of the most undesirable scenarios is the development of cancer.
That is why the World Health Organisation changed the recommendation reducing the consumption rates of folic acid preparations. If your doctor recommends the use of 400 mg of folic equivalent per day, he most probably does not know about these changes. Therefore we advise to verify its recommendations to WHO advice.
The recommended intake of synthetic folic acid per day by the WHO:
- From 0 to 12 months – 50 mg;
- 1 to 3 years – 70 mg;
- From 4 to 6 years – 100 mg;
- From 6 to 11 years – 150 mg;
- From 11 years of age and older – 200 mg;
- Pregnant women – an additional 100 mg;
- Nursing mothers – an additional 50 mg.
Here are top 10 folic acid foods
1. Poultry foods – 100 g contains 345-770 mg of folic acid
Soup or stew with tripe is a traditional Slavic cuisine. Offal of duck, turkey, chicken or goose are very nutritious, and there are a plenty of tasty ways to cook, for example, chicken hearts or goose liver.
2. Lamb or Veal liver – 100 g contains 330-400 mg of folic acid
Some like this product, whereas, others hate, so for them any advice and arguments will sound too convincing. But the fact is, liver is an excellent source of B 9, iron and other important biologically active substances.
3. Cooked beans – 100 g contains 230-370 mg of folic acid
Legumes contains a lot of ballast substances, it contains low fat, high content of high quality of folic acid. Add the chickpeas, beans, lentils and peas in salads, soups and main dishes, to replace part of the meat foods or meat completely.
4. Pork liver – 100 g contains 160-260 mg of folic acid
It contains less folic acid, but is very healthy and tastier.
5. Spinach – 125 mg of boiled spinach contains 140 mg of folic acid
The tender leafy green Spinach contains important vitamins, minerals and iron; it is high in fiber and has a fair dose of folic acid. Fresh herbs can be added to salads, can be added to omelet, steamed vegetables, soups, pasta sauce, and so on.
6. Asparagus – In 125 mg contains 130 mg of folic acid
This low-calorie product is a great source of iron and many other vitamins and minerals, and even asparagus is rich in folic acid. A total of five young stalks of asparagus on your plate are enough to provide about half of the daily requirement of folic acid for the average person and for women during pregnancy or during lactation.
7. Foods from whole grain wheat – 125 mg of pasta with boiled whole wheat contains 125 mg of folic acid
Wholegrain bread, pasta and other foods from whole wheat are the bonfire suppliers of folic acid and are an excellent source of dietary fiber.
8. Linseed oil – 60 mg of Linseed oil contains 110 mg of folic acid
Flax seeds contain omega-3 and several other important chemical compounds, including soluble fiber and folic acid. Remember that flax seed oil cannot be used in cooking, but it can and should be added to salads, sauces, or to stew steamed vegetables.
9. Soybeans – 125 mg of boiled Soya beans contain from 80 to 105 mg of folic acid
Soybeans are rich in protein, fiber, phytoestrogens, and folic acid.
10. Broccoli – 125 mg of boiled broccoli contains 90 mg of folic acid
Broccoli, as well as other green vegetables contain folic acid. Additionally, it has many of ascorbic acid, vitamin K and antioxidants. Let broccoli become a traditional side dish on your menu. And do not ignore the stems, they are tasty and healthy.
Please note that long-term thermal food processing, canning and freezing reduces the amount of vitamin B 9.
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