Maybe at folic acid you do not know what it is about first, however, you have to bear in mind that it is a type of water soluble vitamin B. It is very important for our health as it can help us with certain conditions.
What are the benefits of folic acid
- It favors the synthesis of ADN.
- Is good for protect the body from cardiovascular diseases.
- Treats degenerative diseases, just like neural problems.
- Helps maintain a good memory.
- It prevents illnesses eyepieces
- Avoid the insomnia.
- Helps fight depression.
Foods with folic acid
Next we tell you where you can find foods rich in folic acid.
Greens and leafy greens
Green leafy vegetables are known to be very beneficial for health. Spinach provides 263 micrograms per cup, which translates into a 63% of the recommended daily values.
Don't forget about the Swiss chard, romaine lettuce and other types of vegetables.
Lentils and beans
Legumes are small, very healthy foods for the body, and they also have a good amount of folic acid. Lentils in particular are highly recommended in a daily diet for pregnant women, with just half a cup of lentils providing around 180 micrograms of folic acid.
On the other hand, black beans, chickpeas, and black beans they contribute other amounts more than remarkable.
They are perfect for fight anemia and lower cholesterol.
Asparagus
Asparagus is a diuretic food recommended when you have fluid retention.
They provide 262 micrograms per cup, or 63% of the daily amount of what we need.
Broccoli
Broccoli is one of the super foods that we find in nature, it is a delicious proposal to increase the folic acid in our body. It is rich in vitamin B, vitamin C, it is rich in calcium and fiber. Therefore, it is good for health. Provides 104 mcg per cup of boiled broccoli.
Orange and other citrus
We found several fruits with a lot of folic acid, including all those that are in the citrus family. In the oranges we find between 40 and 55 mcg per one pieceto. Likewise, papaya provides 115 mcg or strawberries that give 25 mcg per cup.
Avocado
It is well known that they are rich in fatty acids, considered a super fruit is very beneficial for the body, it is rich in fiber and of course, in folic acid. Provides 90 micrograms for a cup of avocado.
Brussels sprouts
It may be the least consumed of all those that we name, but no less important, it is a vegetable that contributes a lot folic acid, vitamins A, C, K and potassium. It is a perhaps forgotten food but it is necessary to consume it and feel healthy.
Cereals and types of bread
There are many types of products to which folic acid is added later. For this reason, many foods that originally did not have it may have levels of this vitamin.
Among them we find certain industrial breads and flours for food use.
What is folic acid for
Folic acid is known as vitamin B9, it is true that some vitamins have their own name. As we have verified, its functions within the body are very varied, although it is essential to avoid anemia and the formation of spina bifida in fetuses.
- Synthesize the ADN.
- Fabrica red blood cells and prevents anemia.
- Strengthens the gums and reduces inflammation.
- Lends a hand to b12 vitamin.
- Prevents the formation of spina bifida in the fetus.
Folic acid deficiency
Food is the basis of good health, therefore, having a deficiency of some nutrients can be harmful for us.
- Danger of anemia.
- Increases tiredness and fatigue.
- It suffers from insomnia.
- You could feeling irritated and nervous.
- The pregnant woman can cause the fetus to have spina bifida.
Its consumption is recommended
- To women pregnant.
- Lactating women.
- People who suffer from some type of Cancer.
- Those who suffer some liver disease.
- The people that they consume alcohol regularly.
The recommended daily dose of folic acid is 400 micrograms, this equates to some foods in certain amounts, for example:
- 39 grams of yeast.
- 68 grams of dried beans.
- 54 grams of duck liver.
- 70 grams of chickpeas.
- 109 grams of leek.
- 97 grams of soy flour.
As a conclusion
Some food associations, recommend increasing folic acid of cereal flours with folic acid to prevent malformations in fetuses and reduce the risk of cardiovascular diseases.
There are many foods that have this vitamin, It is important to consume it to be healthy, it is not convenient or abuse or do without them.