Contents:
- Medical Video: Foods With Natural Folic Acid
- Overview of folic acid
- List of foods containing folic acid
- What is the intake of folate that must be fulfilled per day?
Medical Video: Foods With Natural Folic Acid
Folic acid is part of the vitamin B group, exactly B9. Folic acid plays an important role in supporting various bodily functions. Folic acid is also very important to prevent the risk of birth defects in women who plan to become pregnant and who are pregnant.So, what are the foods that contain high amounts of folic acid? Find out all the answers in this article.
Overview of folic acid
Folate forms new cell growth and regeneration, red blood cell formation, body development and helps prevent DNA changes that can cause cancer.
For women who are planning a pregnancy or are pregnant, folic acid helps prevent birth defects that have a direct impact on the brain and spine such as spina bifida and anencephaly. Pthe researchers said, the intake of folic acid with the right dose can reduce the risk of pregnancy disorders by 72 percent.
Folate deficiency can cause megaloblastic anemia, which is a red blood cell deformity that is greater than it should be. These large red blood cells do not undergo division and are not fully developed. This results in a decrease in the number of red blood cells.
List of foods containing folic acid
The human body cannot produce folic acid. Thus, you need to be sufficient for this nutrient every day from healthy food sources. Various types of foods containing folic acid are:
- Foods sourced from animals such as chicken liver, beef liver, and poultry meat.
- Green vegetables such as spinach, asparagus, celery, broccoli, beans, turnip greens, carrots, long beans, and lettuce.
- Fruits such as avocados, citrus fruits (lime, lemon, grapefruit, etc.), beets, bananas, tomatoes, and orange cantaloupe or melons.
- Grains such as sunflower seeds (kuaci), wheat and processed products of wheat (pasta), and corn.
- Nuts such as lentils, plain black beans, soybeans, kidney beans, green beans, and peas.
- Cereals enriched with folate or folic acid.
- Egg yolk.
What is the intake of folate that must be fulfilled per day?
Folate needs for each person vary both for children, adults, to the elderly. But in general, adequate folate per day for each person is 400 micrograms (mcg).
As for pregnant women, folic acid intake will usually increase which ranges from 400 mcg - 600 mcg per day. This intake is adjusted for gestational age and advice from your doctor.
If you have consumed foods that contain folic acid but feel you need to take additional folate supplements, you should not hesitate to consult a nutritionist. Especially for those of you who are pregnant or planning a pregnancy.
