Benefits of folic acid

Folic acid is especially important for women. This vitamin of group B (Vitamin B9) prevents the risk of birth defects in fetuses during pregnancy.

Optimal levels of folic acid

It is recommended in childbearing age to consume 400mcg of folic acid daily, even before pregnancy as a preventive measure. This amount is double that in the male population, highlighting once again the importance of a correct diet in women for.

Although it is true that supplementing with a vitamin complex in childbearing age in Spain is not very widespread, but in other countries such as the US it is a common practice.

Diet rich in folic acid

To ensure that the contribution of this vitamin is correct, the diet must include foods fortified with folic acid and foods rich in folates.

The food industry has created foods fortified with folic acid. This means that a synthetic form or artificial folic acid. It is found mainly in the breakfast cereals, bread, toast, pasta, flour, rice ...

It is important to consult the one of fortified foods to know the amount it contains of this vitamin.

Folate rich foods

The folates are the natural form of folic acid in food. They are found in a higher proportion in foods of:

• Vegetable origin such as legumes (lentils, peas, beans, soy)
• Whole grains
• Green leafy vegetables (spinach, endive, cabbage, lettuce, asparagus, ..)
• Wheat germ and,
• Nuts and fruits (melon, banana, orange, avocado, ...)
• To a lesser extent, in foods of animal origin (beef liver, chicken, milk and derivatives).

Cooking and storing at room temperature can destroy up to 40% of the folate in food.

In addition, the body absorbs the synthetic form of folic acid (vitamin supplements and fortified foods) better than folates from foods. Therefore, the best way to meet your daily needs for folic acid is to take a vitamin complex with 400mcg of folic acid, in addition to consuming a healthy diet rich in folates and fortified foods.

Remember to take care of your family with him to be protected before any disease appears.

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