In this article we look at food with folic acid and most interesting properties of this nutrient, also known as vitamin B.
Folic acid or vitamin B9
It was discovered in 1931 by Dr. Lucy Wills, who managed to associate the lack of folic acid and serious disorders in fetuses and newborns. In parallel, it was possible to identify the yeast as the richest food in this micro nutrient (10 times more than its closest on the list). Ten years later, a laboratory could synthesize.
- Infants up to 1 year: 100 mcg
- Children 2-15 years: 200 mcg
- Adults from 16 years: 400 mcg
- Pregnant women (and even months before pregnancy): 600 mcg
- Breastfeeding women: 500 mcg
To what use folic acid
Folic acid is involved in the synthesis of DNA and helps cells to replicate easily and quickly. So it is necessary:
- In the first weeks of pregnancy and the months (if you are planning a pregnancy). It is essential for proper growth of the neural tube. Evita as major defects such as megaloblastic anemia, spina bifida or anencephaly terrible, so bad that if the baby gets through childhood, it comes up as vegetable.
- During pregnancy eclampsia prevents the occurrence of problems and the matrix.
- It is necessary for the overall reproductive health in women and in men.
- There are some studies that suggest that can lower blood homocysteine associated with brain and heart attacks.
- In synergy with antidepressant medications appears to help overcome problems of a mental institution.
- Although the evidence is not conclusive, appropriate doses during pregnancy could reduce the risk of Down syndrome in the baby.
Foods with folic acid
Among the foods rich in vitamin B9 or folic acid also include nuts, vegetables, legumes and liver. Then I put the richest in this nutrient and the amount per 100 grams they contain.
- Brewer’s dry yeast (flakes or powder): 2400 mcg
- Endive and escarole: 330 mcg
- Beef or lamb liver (not suitable for pregnant women, children or infirm persons): 240 mcg
- Chickpeas: 180 mcg
- Chard and spinach: 140 mcg
- Breakfast cereals from corn: 120 mcg
- Peanuts: 110 mcg
- Grelos: 105 mcg
- Hazelnuts and broccoli 100 mcg
- Almonds: 95 mcg
- White and Brussels sprouts: 90 mcg
- Beets: 90 mcg
- Peas and Beans: 75 mcg
- Sprockets, green beans and cauliflower: 60 mcg
- Yolk: 50 mcg
- Pistachios: 50 mcg
- Roquefort type cheese, Camembert or ball: 50 mcg
- Also oranges and their juice have significant amounts of folic acid, such as cashews.
Folic acid contraindications
Although it is very difficult to intoxication or accumulation through food, have been diagnosed severe side effects in patients supplemented with over 1000 mcg. These range from dizziness, vomiting and intestinal problems to seizures and fainting.
Only if you are planning a pregnancy or are in the first trimester of pregnancy you should take supplements, always under medical supervision. Remember that an adequate, balanced, varied and sensible diet is the best prevention for your health.
And do not get bogged down much if one day you do not take the necessary quantities as our liver can store this vitamin.