The vitamin B9 or folic acid is a water soluble vitamin B group and is essential for the proper functioning of the body. For more information, read on .
This vitamin is involved in DNA synthesis , which transmits genetic characters and RNA, necessary for the formation of proteins and other cellular organisms, but also participates in other processes affecting the heart , the formation of the fetus and the nervous system.
Foods rich in folic acid
When there is a deficiency of this vitamin the following symptoms appear as anemia megaloblastic, paleness, weight loss, weakness, loss of appetite, nausea, depression , diarrhea, heart palpitations, forgetfulness and bad mood, among others.
There are people with special needs folic acid , such as the elderly, pregnant women , infants, people who smoke, people who drink alcohol, people with frequent evacuations, such as colitis or Crohn’s disease or those taking certain drugs such as contraceptives, medicines for cancer, arthritis, sleep aids or inflammatory diseases.
Folic acid can be obtained from animal sources , such as chicken liver and beef , legumes such as peanuts, chickpeas, lentils, beans, soy, beans, beans or peas, whole grains , such as rice, oats, corn, wheat germ; green vegetables such as chard, spinach, lettuce, endive, cabbage or broccoli, asparagus and fruits, such as melon, avocado, banana and orange.
In special circumstances, when the diet can not meet the individual daily needs, you will need to supplement with folic acid, 400 mcg, combined with 1000 mcg of vitamin B12, since the folic acid lowers levels of this vitamin. The prolonged cooking , the pre – heated meals and those preserved foods at room temperature, make the folic acid content in these foods decreases to 70%, so it is best to eat raw food, steamed, cooked daily and kept in the fridge for to extract the highest content of folic acid thereof.