What foods contain folic acid. What is its significance in the human body

Folic acid (folacinin) is awater-soluble vitamin, which, like its derivatives (including di-, tri-, polyglutamates), is attributed 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 studiedresearch in the field of biology, in 1931 made a sensational statement that the yeast extract helps to treat anemia in pregnant women. Adopting this fact, scientists have done a lot of research and already in 1938-1939 identified folacinin as the main active ingredient in the yeast. In 1941, after a long search, which ultimately determined which foods contain the highest concentration of folic acid, it was first obtained in a natural way from spinach leaves. The folacinin was synthesized chemically in 1945.

Daily consumption rate

So, folic acid.Why do we need it in the body? What basic functions does it perform and how much should this vitamin be used by children and adults for normal functioning? As already mentioned, folic acid is a very important element that enters the body with other vitamins and microelements. According to scientific research, it plays the most part during pregnancy for both the fetus and the future mother. Folic acid is responsible for the development of the circulatory and immune systems, for the formation of the fetal neural tube and for the synthesis of DNA. In connection with the fact that the baby's nervous system is formed already in the second month of pregnancy, in the diet of a woman, folic acid in the planning of a child is the main element.

Despite the fact that there is a reserve of this vitamin in the body, and the microflora of the stomach has the ability to synthesize it independently, it is recommended to use at least six months before conception
1000 micrograms 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 what products contain folic acid, and still additionally use it as a dietary supplement, overdose will be impossible. And safety conditions are the basic 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 mg / day, and for an adult man - 400-600 mg / day.

What foods contain folic acid

Согласно научным исследованиям, наибольшая folacinin concentrations are found in the following foods (µg): beans (300), peanuts (240), walnuts (155) and hazelnuts (113), brussels sprouts (132), broccoli (110), asparagus (117), spinach (109 ), melon (100), pork liver (225), beef liver and chicken (240). Despite the fact that a healthy diet is a prerequisite for the health of a pregnant woman and the fetus, only the products listed above are not enough to obtain the required amount of folic acid. To cover the daily need of the body in this vitamin, you need to use it as a dietary supplement. Pharmacies sell folic acid.

With folacin deficiency

Knowing which foods contain folicacid, you can significantly reduce the percentage of its deficiency in the body. As already mentioned, for an adult the minimum threshold is 400 micrograms, for a child 70 micrograms. What threatens the deficiency of this vitamin during pregnancy? For the fetus, a lack of folic acid is the cause of the impairment or delayed development of the nervous, immune and circulatory systems, brain, other organs. In addition, the lack of substance leads to exfoliation of the placenta or premature birth. A deficiency of vitamin B9 in the body is not only the result of malnutrition. It can occur during long-term use of oral contraceptives, in case of diseases and malfunctions of the gastrointestinal tract (chronic disorders, inflammations, ulcers, etc.), in case of alcoholism, while taking anti-epileptic drugs. When cooking, pay attention to heat treatment: at high temperatures, the percentage of vitamin B9 is reduced to 10%.