Folic acid (folacinin) is a
water-soluble vitamin, which, like its derivatives (including di-, tri-, polyglutamates), is assigned by scientists to group B. It is vital for the development and growth of the circulatory, immune and nervous systems.
A bit of history
American Lucy Wills, who was engaged in research in the field of biology, made a sensational statement in 1931 that yeast extract helps treat anemia in pregnant women. Having adopted this fact, scientists conducted many studies and already in 1938-1939 identified folacinin as the main active substance in the yeast. In 1941, after a long search, which finally determined which products contain the highest concentration of folic acid, it was first obtained naturally from spinach leaves. Chemically, folacinin was synthesized in 1945.
Daily intake
So folic acid. Why is it needed in the body? What are the main functions it performs and how much should this vitamin be consumed for children and adults for normal life? As already mentioned, folic acid is a very important element that enters the body with other vitamins and minerals. According to scientific studies, she plays the greatest role during pregnancy for both the fetus and the expectant mother. Folic acid is responsible for the development of the circulatory and immune systems, for the formation of the neural tube of the fetus and for the synthesis of DNA. Due to the fact that the babyβs nervous system is formed already in the second month of pregnancy, folic acid is the main element in the diet of a woman when planning a baby.
Despite the fact that the body has a reserve of this vitamin, and the microflora of the stomach has the ability to synthesize it on its own, it is recommended to consume at least six months before conception
1000 mcg of acid per day. Perhaps this is one of the few vitamins that does not cause allergies and does not have a toxic effect. Therefore, if you know which foods contain folic acid, and still use it in the form of a dietary supplement, an overdose will be impossible. And safety conditions are the main need for the expectant mother and her fetus. As for the children's body, the daily dosage of vitamin intake is from 70 to 200 mcg / day, and for an adult male - 400-600 mcg / day.
What foods contain folic acid?
According to scientific studies, the highest concentration of folacinin is found in the following products (ΞΌg): beans (300), peanuts (240), walnuts (155) and hazelnuts (113), Brussels sprouts (132), broccoli (110), asparagus (117 ), spinach (109), melon (100), pork liver (225), beef and chicken liver (240). Despite the fact that a healthy diet is the key to the health of a pregnant woman and the fetus, only the above products are not enough to get the necessary amount of folic acid. To cover the daily need of the body for this vitamin, you need to use it in the form of a dietary supplement. In pharmacies, the drug "Folic acid" is sold.
With folacinin deficiency
Knowing which foods contain folic acid, you can significantly reduce the percentage of deficiency in the body. As already mentioned, for an adult, the minimum threshold is 400 mcg, for a child - 70 mcg. What threatens the deficiency of this vitamin during pregnancy? For the fetus, a
lack of folic acid is a cause of a violation or delayed development of the nervous, immune and circulatory systems, the brain, and other organs. In addition, lack of substance leads to exfoliation of the placenta or premature birth. Deficiency of
vitamin B9 in the body is not only the result of malnutrition. Its excess may occur during prolonged use of oral contraceptives, with diseases and malfunctions of the gastrointestinal tract (chronic disorders, inflammation, ulcers, etc.), with alcoholism, while taking antiepileptic drugs. When cooking, pay attention to heat treatment: at high temperature, the percentage of vitamin B9 is reduced to 10%.