Folic acid
Folic acid belongs to the family of complex vitamins, scientifically known as vitamin B9. Folic acid is important in the production and production of red blood cells. These complex vitamins are important for the perfect metabolism of proteins and fats and many other important functions. Of man.
It is important to note that folic acid is one of the most important vitamins for pregnant women, as it is necessary for the division and reproduction of the fetus at the start of the organs, and also helps the body of the fetus to form cells of the nervous system.
Sources of folic acid
Folic acid can be obtained by some pharmaceuticals. A person can get it without prescription. It is a compound in vitamins and minerals. If a folic acid concentration of more than 500 micrograms is required, a prescription is required.
You can also get folic acid by eating leafy vegetables are rich spinach, lettuce, beans and peas, as can be found in strawberries, peppers, cabbage and broccoli.
Sunflower seeds and fruits are also sources of folic acid, as well as whole breakfast cereals, containing a food intake of between 25-100% of the recommended amount of food.
Daily dose of folic acid
The recommended folic acid ratios for individuals vary according to the age group, as follows:
- Six months and less: During the period from birth to six months, infants need only 30 micrograms of folic acid.
- 6 – 12 months, and requires an amount not exceeding 45 micrograms.
- Year – 3 years, this age group needs to amount to 100 μg of folic acid.
- During gestation, pregnant women need between 500-800 micrograms of folic acid.
- Men, men need an amount of 400 micrograms.
Benefits of folic acid
- Plays an important role in the regeneration of skin and hair cells and maintenance of the nervous system and gastrointestinal tract.
- It stimulates the body to produce RNA, DNA.
- It controls the red blood cells.
- It distributes iron amounts among the body organs as appropriate, thus protecting the body from anemia.
- Limits the chances of getting cancer of the digestive tract and colon especially.
- Protects skin from skin diseases and treats it.
- Plays an effective role in protecting the brain and maintaining its health from diseases, especially from Alzheimer’s.
- Strengthens memory.