Folic acid, this multifaceted vitamin, is essential for our body. In this article, discover foods rich in folic acid, available nutritional supplements, in addition to the many benefits of this vitamin for our health. You will understand why it is important to ensure adequate intake of folic acid to benefit from its protective properties.
Briefly
- Folic acid plays a central role in the production of blood cells.
- This vitamin is also involved in the formation of ribonucleic acid (DNA) and ribonucleic acid (RNA).
- It is necessary for the metabolism of amino acids, the basic components of proteins;
- A wide range of foods, from green vegetables to legumes, contain folic acid.
- Pregnant women especially benefit from folic acid to prevent malformations.
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The role of folic acid in the body
Folic acid, or vitamin B9, is a star in our bodies because it plays several essential roles.
Blood cell production
First of all, it is involved in the production of blood cells. In fact, without it, our body would have difficulty producing enough red and white blood cells and platelets, and that's where the problems start! So take care of your blood cells and give them what they need.
Synthesis of DNA and RNA
Next, folic acid is involved in the synthesis of DNA and RNA. This means that it is essential for the growth and development of our bodies. You see, he is like an orchestra master who directs our growth and cell renewal! Hats off, folic acid!
Amino acid metabolism
Finally, our dear folic acid is also essential for the metabolism of amino acids, the building blocks that make up our proteins. So, if you want to shine with your health and vitality, it is better not to ignore this vitamin!
Sources of folic acid
Now that we know the many gifts of folic acid, it's time to look at how to get it.
Foods rich in folic acid
Foods rich in folic acid are many and varied. Therefore, by diversifying your diet, you can easily meet your needs for this essential vitamin. The following is a non-exhaustive list of foods that contain folic acid:
- Green leafy vegetables Spinach, kale, arugula, lettuce, chard, parsley, and arugula are excellent sources of folic acid. They also provide other nutrients, such as fiber, antioxidants and vitamins.
- Legumes Lentils, chickpeas, beans and peas are also rich in folic acid. Plus, they provide protein and fibre, making them excellent health foods.
- Cereals Brown rice, quinoa, whole wheat, and barley contain good amounts of folic acid, in addition to fiber and protein.
- fruits Oranges, strawberries, grapefruit and bananas are natural sources of folic acid. They also provide vitamins, minerals and antioxidants.
- eggs : Rich in folic acid, eggs are also a source of high-quality proteins and vitamins.
Folic acid supplements
Folic acid supplements are available in different forms, including tablets, capsules, and oral solutions. They may be beneficial for people with increased folic acid needs, such as pregnant and breastfeeding women, the elderly, and people with certain diseases that cause poor nutrient absorption.
However, be careful not to take it too much, as an overdose can cause unwanted effects.
Comparison between natural sources and nutritional supplements
So, which is the better choice between natural sources and supplements? Well, it depends on your condition and needs.
Natural sources are preferred because they also provide other beneficial nutrients, but supplements can be helpful in some cases, such as pregnant women or people with proven deficiencies.
Folic acid requirements
It is important to know your folic acid needs to avoid deficiencies and overdoses.
Recommended daily intakes
The recommended daily allowances (RDA) for folic acid vary by age, gender, and condition. For adults, the daily recommended amount is about 400 micrograms, but may be higher for pregnant and breastfeeding women, who have increased needs.
Specific needs according to age, gender and condition (pregnancy, breastfeeding)
As mentioned previously, folic acid needs can vary. Pregnant women should aim for 600 to 800 micrograms per day, and breastfeeding women, about 500 micrograms. In children, the RDA also varies depending on their age.
Risks of deficiency and overdose
Folic acid deficiency can cause anemia, fatigue, and problems with growth and development, while excessive doses can mask vitamin B12 deficiency and lead to neurological problems. So make sure to respect the RDA to maintain a good balance.
Folic acid and health
Folic acid is essential for our body to function properly, but it also has benefits for our overall health.
Prevention of neural tube defects during pregnancy
Folic acid is necessary to prevent neural tube defects in the fetus, such as spina bifida and anencephaly. These abnormalities can lead to serious health problems or even death. Folic acid supplements taken before pregnancy and during the first weeks of pregnancy can significantly reduce the risk of these abnormalities.
Reduced risk of cardiovascular disease
Folic acid contributes to reducing the risk of cardiovascular disease by helping to regulate homocysteine levels. Excess homocysteine can damage blood vessel walls and promote hardening of the arteries, which can lead to heart attacks and strokes. By maintaining appropriate levels of homocysteine through adequate intake of folic acid, these complications can be prevented.
Potential impact on mental health and cognition
Studies suggest that folic acid may have a positive effect on mental health and cognition. For example, it can prevent age-related cognitive decline by maintaining good blood flow to the brain. Additionally, some research suggests that folic acid may improve symptoms of depression, schizophrenia, and bipolar disorder, although the exact mechanisms still need to be elucidated.
The last word
In short, folic acid is a real treasure for our health and well-being. Therefore, it is necessary to ensure that you eat enough foods rich in this vitamin, or take the appropriate nutritional supplements if necessary. Don't forget: your health is your greatest wealth!
(Tags for translation) The role of folic acid in the body
Role, needs and health benefits
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