How to provide the body with folic acid
What is necessary in the body folic acid
Vitamin B9 is involved in the synthesis of nucleic acids containing genetic hereditary information, and also prevents congenital disorders in the structure of the spine and brain in an unborn child, which is why it is so important for pregnant women. This vitamin is necessary for the formation of red blood cells, thanks to him in the blood is the synthesis of protein - the source of vital human body iron. It depends on the composition of the blood and its quality, so the lack of folic acid is one of the most common causes of anemia.The daily requirement for folic acid for an adult is 200 mg, during pregnancy, especially in the third trimester, the rate should be increased by 2-3 times.
B9 is necessary for normal skin, hair and nails. Folic acid is an active participant in the process of digestion,it is responsible for the appetite and acidity of the gastric juice, which begins to decline with age, which can lead to the development of chronic diseases of the gastrointestinal tract. Therefore, it is very important that vitamin B9 in a timely manner and in sufficient quantities enter the body with food, especially after 40 years.
How to avoid vitamin B9 deficiency
In the body, this vitamin is also produced, but in small quantities, but in the products it may not be very much. B9 is a water-soluble vitamin that is quickly washed out of the body, in addition, its amount decreases dramatically under the influence of light, during the heat treatment of food and even during storage. Therefore, it is very important to eat fresh raw vegetables, which contain large amounts of folic acid, especially leafy salads and spinach, as well as cabbage, parsley, cilantro, and root vegetables.The folic acid contained in the products is completely absorbed only in the presence of vitamin B 12. Its consumption is accelerated under the influence of methionine, which is contained in meat and cheese. Control the balance of vitamins B9 and B12.
A lot of vitamin B9 in the leaves of wild rose, raspberry, black currant, lime and birch. Beef, pork and lamb, poultry, liver, eggs, dairy products, cheese and cottage cheese are high in folic acid. This acid is found in tuna and salmon.
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