What are the foods that contain folic acid?

What are the foods that contain folic acid?



Folic acid, B vitamini It is a member of the family and is an important vitamin in DNA synthesis and cell division processes. It is also known as folate or vitamin B9.

Folic acid plays a role in important biological processes in the body such as blood production, new cell formation, and DNA synthesis. By reducing the atherosclerosis of folic acid heart attackIt is known to prevent the occurrence of many bad diseases such as dementia and paralysis. PregnancyIt is thought that the folic acid supplement recommended before pregnancy is important for the expectant mother to have a healthy pregnancy and to prevent problems that may occur in the development of the baby. Click to read 10 food articles containing folic acid …

When there is not enough folic acid in the body anemiaSymptoms such as forgetfulness, extreme tiredness, dizziness, and shortness of breath can be seen. These symptoms are B12 It is important to consult a specialist so that folic acid deficiency can be detected, as it can also be seen in the deficiency. For this, when you go to the doctor, a blood test can be done and how much folate and B12 are in your blood.

If you do not consume foods rich in folic acid and B12, or of a type that prevents your body from efficiently absorbing folic acid (irritable bowel syndrome If you have a disease, you may experience folic acid deficiency. You may also be losing folic acid if you go to the toilet frequently due to a kidney or liver problem.

If you are pregnant, the changes in your body and the development process of the baby cause you to need more folic acid.

In cases such as cancer, blood or circulatory diseases, or inflammation in the body, a significant decrease in folic acid levels is observed. Click to read the leaky gut syndrome article …

Women who are planning to conceive are generally advised to start taking folic acid supplements early. Almost all, if not previously taken gynecological diseases and obstetricians recommend taking folic acid for women who find out that they are pregnant. So why is folic acid particularly important in pregnancy?

It is known that folic acid supplements taken before and during pregnancy are protective against damage to the baby’s spine and brain. The need for folic acid increases, especially in the first weeks of pregnancy, because the baby’s brain and spinal cord development pregnancy 3. and 4th weeksit also happens. Due to the need for folic acid in this early period, it is thought to be more advantageous to eliminate the folic acid deficiency in the mother’s body before getting pregnant.

Using folic acid prevents brain and spinal cord-centered birth defects known as neural tract defects. The open spine (spina bifida) is one of the most common neural tract defects. These defects can cause brain damage or disruption in brain development, in the most severe cases, causing disabilities. Most of these problems (about 70%) can be prevented by consuming folic acid.

Lentil

One of the foods rich in folate is lentils. Lentils also contain many beneficial substances such as iron, fiber and slow burning carbohydrates. Dry lentils do not need to be soaked before cooking and they are easier to cook compared to other legumes.

Leafy foliage

Dark green leafy vegetables contain a high concentration of vitamins. Fresh spinach, collard greens are some of them. If possible, make a salad and consume it raw.

Citrus

A large orange contains 55 mg of folate. You can eat an orange alone or cook it with chicken or vegetables such as celery. Click to read the benefits of orange juice …

Asparagus

Steamed asparagus is a storehouse of folic acid. You can use asparagus as an auxiliary appetizer, pea You can also use it as a main dish by cooking with vegetables such as. Click to read the benefits of asparagus …

Haricot bean

Dry beans, one of the most consumed meals by Turks, also contain plenty of folic acid. Remember to soak the dried beans before cooking. Click to read the benefits of dried legumes …

Broccoli

Broccoli meets a quarter of your daily folic acid requirement. This nutrient-rich superfood is also Vitamin C., beta carotene, lift, calcium and a source of iron. Click to read the benefits of broccoli …

Cereal bread and breakfast cereal

Foods made from grains are high in folic acid. Consume them with foods that are normal sources of folate (such as broccoli, spinach). Click to read the article about what you need to know about whole grain bread …

Sunflower seeds

A handful of sunflower seeds contains about 82 micrograms (mcg) of folic acid. It can be used as a snack, added to bread dough or sprinkled on salads or soups. Sunflower seeds are also a great source of iron and calcium. Click here to read the benefits of sunflower seeds …

Avokado

Salmon and walnut like, in avocado too omega 3 There are fatty acids and oils that are beneficial to your heart. One slice of avocado contains 90 mcg of folic acid. Avocados are also very beneficial for your baby’s developing brain. Click to read the benefits of avocado …

A study conducted in Norway showed that folic acid supplementation in a 9-year study on children of mothers who used folic acid during pregnancy. autismrevealed that it can also be protective against. The study conducted on 85 thousand children born between 2002 and 2008 revealed that the risk of autism in children whose mothers used folic acid supplements during pregnancy was 40% lower than the children of mothers who did not use folic acid.

It turns out that folic acid supplements taken in the early stages of pregnancy can be associated with pregnancy-related diabetes.

According to a new report published in Diabetic Care, the supplement folic acid or folate used in the early stages of pregnancy increases the risk of pregnancy-related diabetes. Folic acid is used by pregnant women to prevent birth defects. Because of this benefit, folic acid is even said to be added to flours as a nutrient booster. This report reminds people of the potential risks of folic acid supplementation.

Folic acids, which are found in food supplements as nutritional enhancers, are synthetic chemicals. In addition to its relationship with increased risk of pregnancy-related diabetes, synthetic folic acid supplementation is also associated with an increased risk of breast cancer. Therefore, when considering folic acid supplements as a nutritional ingredient, it is necessary to approach the situation with caution.

Folic acid isn’t the only thing that supports pregnancy-related diabetes. Foods and nutritional components such as high consumption of fast food, red meat and iron supplements are also associated with an increased risk of pregnancy-related diabetes. The problem with red meat is probably the hem-iron in its structure. The high concentrations of iron – particularly heme-iron – found in red meat – can increase lipid peroxidation, leading to many health problems, including diabetes.

It should be kept in mind that folic acid, which is naturally found in vegetables, is not associated with any serious effects or health problems. What happens during which week of pregnancy? Click to read the article …

Folic acid is particularly important for pregnant women in early pregnancy. Folic acid is not stored in the body; Therefore, women who can become pregnant need to take folic acid every day – even if the baby is the last thing on your mind.

Women need an extra 400 micrograms of folic acid the day before and during early pregnancy. It is known that this is the dose that reduces the risk of birth defects the most. It is best to take folic acid as a separate supplement; because this way you can be sure that you are getting the right dose of 400 micrograms per day. Check the label.

Approximately half of pregnancies occur unplanned. The baby’s spinal cord is fully formed during the first 28 days of pregnancy – perhaps before we realize you’re more pregnant. Therefore, it is very important to start using folic acid before getting pregnant.

Only 1 in 4 women take folic acid before becoming pregnant. Many women know that using folic acid can protect their babies against neural tract defects; but few start using folic acid before they realize they are pregnant. Therefore, women are encouraged to get into the habit of using folic acid and start their daily folic routine.

Resources:

“Life-Saving Vitamins and Minerals” Prof. Dr. Metin Ozata

Beibei Zhu1,2, Xing Ge1, Kun Huang1,2, Leijing Mao1, Shuangqin Yan3, Yeqing Xu3, Sanhuan Huang1, Jiahu Hao1,2, Peng Zhu1,2, Ying Niu1, Shilu Tong2,4 and Fangbiao Tao1,2. “Folic Acid Supplement Intake in Early Pregnancy Increases Risk of Gestational Diabetes Mellitus: Evidence From a Prospective Cohort Study”. Şuradan alındı: American Diabetes Association

Pål Surén, Christine Roth, Michaeline Bresnahan. “Association Between Maternal Use of Folic Acid Supplements and Risk of Autism Spectrum Disorders in Children” Şuradan alındı: The Journal of the American Medical Association

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