Not only pregnant women need supplements! Is folic acid more effective with iron? Nutritionist reveals: "1 part" of animals contains the most
Not only pregnant women need supplements! “Folic acid” combined with iron is more effective
What is folic acid? How does taking folic acid help the human body? In fact, folic acid, also known as “vitamin B9”, is a water-soluble vitamin. The human body cannot synthesize folic acid on its own, and it cannot be stored in the body, so it needs to be absorbed through daily diet or nutritional supplements. The main function of folic acid is to help the formation of red blood cells, nucleic acids, and nuclear proteins, and to help the normal development and growth of the fetus. As for which groups of people need special folic acid supplements? One is pregnant women. Folic acid is a nutrient that helps maintain the normal development of the fetus and is one of the components required for its growth. Secondly, for the elderly, folic acid combined with iron supplementation can help the formation of red blood cells.
In addition to pregnant women and the elderly, ordinary people must also supplement adequate amounts of folic acid. Lack of it will lead to symptoms such as fatigue, depression, dizziness, etc. Insufficient supplements in pregnant women may also affect the congenital development of the fetus, underweight, premature birth, and even Miscarriage is easy in early pregnancy. Therefore, it is recommended that pregnant mothers supplement 400 micrograms of folic acid daily during pregnancy, and 600 micrograms of folic acid when preparing for pregnancy to meet the needs of themselves and their fetus. Folic acid can prevent fetal neural tube defects and is also an important nutrient for hematopoiesis.
In addition, when supplementing with folic acid, the following precautions must also be observed:
Avoid drinking coffee and tea. These diuretic drinks accelerate the excretion of water-soluble vitamin folic acid from the body along with water.
Avoid drinking alcohol. Alcohol can disrupt the absorption of folic acid.
Avoid heat cooking. Overheating will destroy folic acid, so avoid overcooking
Which foods contain the most folate? Animal “1 offal” content is more than vegetables
What are the foods rich in folic acid? In fact, dark green vegetables, fruits, nuts, eggs, or animal foods such as pork liver all contain a certain amount of folic acid. Here are some foods rich in folic acid (the following are the contents per 100 grams of food):
Pork liver 338.8 micrograms
Spinach 232.7 micrograms
Green broccoli 210 micrograms
Asparagus 190 micrograms
Leek 158.3 micrograms
Snow lotus seeds 148.4 micrograms
Black beans 131.1 micrograms
Water spinach 130 micrograms
If your food intake is insufficient, you can also supplement it with folic acid supplements or multivitamins!
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