What is Folic Acidvitamin, also known as B9. Its compounds, folates, are needed for the synthesis of nucleic acids - DNA and RNA. Without a cell, it is not able to divide efficiently and harmoniously, therefore, intensively renewing or growing tissues primarily 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 in their raw form, since heat treatment destroys 90% of folic acid. In addition, the effectiveness of vitamin B9 is significantly increased when combined with other vitamins of group B, as well as C and PP. That is why it is best to take folic acid as part of vitamin and mineral complexes with an evidence base. But check with your doctor before taking any medications. Photo: Getty Images

For physical health

Folic acid is needed to maintainblood and immune systems, actively participates in the growth, development and division of cells, the synthesis of amino acids (glycine, methionine) and nucleic acids. Therefore, B9 deficiency can become a factor in the development of cancer (cervical, lung and esophageal cancer, colorectal cancer, melanoma), heart attacks, strokes, gastrointestinal diseases and intoxications. A study conducted in 2008 showed that regular folic acid intake significantly reduces the blood content of homocysteine ​​(the toxic product of one of the eight most important amino acids) and reduces the annual mortality from cardiovascular diseases.

For the health of the unborn child

Women planning a pregnancy in the near futuretime, folic acid is doubly needed. 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 are not even aware of their position. Lack of folic acid at this stage can provoke the development of defects in the neural tube of the fetus, which ultimately threatens to turn into congenital malformations. In addition, without the proper level of folic acid in the body of the expectant mother, abnormalities and disturbances in the formation of the placenta and the transfer of DNA are possible. That is why it is necessary to eliminate folate deficiency even 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 folate is achieved twice as fast with a daily intake of 800 mcg of folic acid as part of vitamin-mineral complexes: this dosage allows you to achieve a protective level of a trace element in the blood in just 4 weeks. There are studies (based, 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 lack of this element. A study by Miller in 2008 showed that more than a third of patients with depression have a deficiency of folate. Schizophrenia, Alzheimer's disease, the general weakening of intellectual functions is associated, among other things, with a lack of folic acid in the body and a violation of the processes in which it participates.

To preserve the natural beauty

Due to the fact that folic acid is one of the mostthe main participants in the process of education in the body of new cells, it provides a healthy skin color, promotes the renewal and strengthening of the hair, improving their structure, and reducing the fragility of nails.

For a good mood

Folic acid can also be called vitaminjoy. Providing metabolism of the protein methionine, it promotes the development of noradrenaline and serotonin, which have a beneficial effect on the brain and nervous system, reduce anxiety, help to cope with stressful situations. What foods contain folic acid? If you still want to add to the diet more foods that contain vitamin B9, here's the 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.