What is folic acidIt is water solubleVitamin, also known as B9. Its compounds, folates, are needed for the synthesis of nucleic acids - DNA and RNA. Without it, a cell is not able to divide effectively and harmoniously, so first of all, intensively renewed or growing tissues suffer: skin, mucous membranes of the gastrointestinal tract, bone marrow and cells of the immune system. Folic acid is not synthesized in the body, so its intake from the outside must be controlled. It is difficult to cover the required daily dose with one diet, you will have to eat kilograms of fruits and vegetables raw, since 90% of folic acid is destroyed during heat treatment. In addition, the effectiveness of vitamin B9 increases significantly if you combine it with other B vitamins, as well as C and PP. That is why it is best to take folic acid as part of vitamin and mineral complexes that have an evidence base. But before taking any medications, consult a doctor.
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For physical health
Folic acid is essential for maintainingcirculatory and immune systems, actively participates in the growth, development and division of cells, the synthesis of amino acids (glycine, methionine) and nucleic acids. Therefore, a deficiency of B9 can become a factor in the development of oncological diseases (cervical, lung and esophageal cancer, colorectal cancer, melanoma), heart attacks, strokes, gastrointestinal diseases and intoxications. A study conducted in 2008 showed that regular intake of folic acid significantly reduces the content of homocysteine in the blood (a toxic product of the transformation of one of the eight most important amino acids) and reduces the annual mortality from cardiovascular diseases.
For the health of the unborn child
For women planning pregnancy in the near futuretime, folic acid is doubly necessary. The formation of the neural tube of the fetus - the future spinal cord and brain of the child - is completed already in the fourth week after conception, when many women do not even suspect their condition. A lack of folic acid at this stage can provoke the development of defects in the neural tube of the fetus, which ultimately threatens to result in congenital malformations. In addition, without the proper level of folic acid in the body of the expectant mother, anomalies and disorders in the formation of the placenta and DNA transfer are possible. This is why it is necessary to eliminate folate deficiency at the stage of pregnancy planning, so that by the time of conception and the formation of the neural tube, the body is provided with the necessary level of folic acid compounds. It is important to take into account the optimal dosage of vitamin B9. It has been proven that the protective level of folates is achieved twice as fast with daily intake of 800 mcg of folic acid in vitamin and mineral complexes: this dosage allows you to achieve a protective level of the microelement in the blood in just 4 weeks. There are studies (based on, for example, the drug "Elevit Pronatal") that those who took the vitamin complex, the risk of neural tube defects in babies decreased by 92%.
For the prevention of psychiatric diseases
In general, B9 is a very important vitamin.It is needed not only by those who plan to become a mother, but also, for example, for the prevention of psychiatric disorders, since many of them are associated with the rate of cellular renewal, which is impossible with a deficiency of this element. A. Miller's study in 2008 showed that more than a third of patients with depression have a folate deficiency. Schizophrenia, Alzheimer's disease, and general weakening of intellectual functions are associated, among other things, with a lack of folic acid in the body and disruption of the processes in which it participates.
To preserve the natural beauty
Due to the fact that folic acid is one of thethe main participants in the process of formation of new cells in the body, it provides a healthy skin color, promotes renewal and strengthening of hair, improvement of its structure, and also reduces brittleness of nails.
For a good mood
Folic acid can also be called a vitaminjoy. By providing the metabolism of the protein methionine, it promotes the production of norepinephrine and serotonin, which have a beneficial effect on the brain and nervous system, reduce anxiety, and help cope with stressful situations. What foods contain folic acidIf you still want to add more foods containing vitamin B9 to your diet, here is a list:
- green salad,
- spinach,
- parsley,
- Nuts (especially almonds, hazelnuts, cashews, peanuts, walnuts, pistachios),
- cabbage,
- beet,
- peas,
- beans,
- cucumbers,
- carrot,
- pumpkin,
- cereals,
- bananas,
- oranges,
- apricots.
- Of the animal products of vitamin B9 contain:
- meat - beef, pork, lamb, chicken,
- liver of animals, liver of cod,
- eggs,
- cheese,
- cottage cheese, milk,
- fish - tuna and salmon.
