Folic Acid: Vitamin B Kick through the Right Foods

Folic acid plays a huge role in our metabolism – yet most of us suffer from a deficiency of vitamin B. In which foods is folic acid, read here.

Folic acid – a term, many question marks. What is folic acid? What effect does it have on our bodies? Why should pregnant women take a great deal of it? And what causes a deficiency? The answers to these questions can only be few and so it is not surprising that the German Society for Nutrition (DGE), according to the fact, for years, most Germans have not absorbed the recommended daily amount of folic acid. We bring light into the darkness of the folic acid thicket.

Folic acid = Vitamin B9 or B11

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Folic acid is a water-soluble vitamin from the Vitamin B complex. It is also often referred to as vitamin B9, less often than vitamin B11 or vitamin M.

The body cannot make it itself, so we have to take it over our food. However, folic acid is present in many foods only in very small quantities. It is also sensitive to light and heat, which does not just simplify the supply of the body. Recommended for adults is a folic acid quantity of 0.3 milligrams a day. This need can be covered by a balanced and diversified diet – but that is precisely the problem: many people do not feed properly.

Growth And Cell Division: The Tasks Of Acid

In our body, folic acid is involved in numerous metabolic processes – especially those affecting growth and cell division. Since blood-forming cells in the bone marrow are particularly common, the vitamin is also instrumental in our blood production. A deficiency of folic acid can therefore lead to anemia, but also mucous and digestive problems can be the result. In addition to one-sided diet, a folic acid deficiency is also caused by excessive alcohol consumption, certain diseases – such as the liver and the small intestine – or by medications from Your doctor can provide you with comprehensive information on this topic.

Pregnancy And Children’s Desire: The Need For Folic Acid Increases

A sufficient supply of folic acid is particularly important for pregnant women and children with a desire for child or breastfeeding. The need for them is increased: The DGE recommends a feed of 0.7 milligrams a day for children, for pregnant women in the first trimester of 0.9 and then 0.55 milligrams and for breastfeeding of 0.45 milligrams per day. In the case of children’s wishes and early pregnancy, it is therefore advisable to have a supplemental supplement, as sufficient supply is scarcely possible on the food alone. However, folic acid is extremely important just before and during pregnancy to reduce the risk of malformations of the unborn.

Already in the first four weeks of pregnancy – and thus at a time when most women are unaware of their pregnancy – the child’s neural tube is formed. It is the first development stage of the central nervous system, from which later spinal cord and brain develop. A folic acid deficiency can prevent the closure of the neural tube and thus bring physical and/or mental disabilities of the unborn – among the most famous are the open back and the cleft lip and palate. Therefore, women should talk about this subject in advance of a planned pregnancy with their gynecologist.

Foods With Folic Acid Content

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In which foodstuffs is there a great deal of folic acid? Here Comes the list:

  • Vegetables: Mainly green leafy vegetables, such as spinach and leaf salads, as well as cabbage and broccoli, but also tomatoes, beetroot, carrots, asparagus and radishes
  • yeast
  • Wheat Germs and Bran
  • Calf and poultry Liver
  • Legumes, such as beans and peas
  • Egg yolk
  • Fruit, especially citrus fruits
  • Nuts
  • Fish, meat

In addition, many foods are now enriched with folic acid: cereals, cornflakes, fruit juices and various yoghurt drinks.

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