Folic acid and its importance
Folic acid is one of the most complex B vitamins. It is the vitamin B-9 that the body needs to produce red blood cells and to properly digest fat and protein. It works to restore the digestive system, hair and skin as well as the nervous system and the musculoskeletal system except for the tissues in all organs of the body. In the process of DNA and RNA formation, so it is important in pregnancy, childhood and adolescence. A diet rich in folic acid should always be important for the repair and repair of nucleic acids. It is also important to regenerate the blood cells and regulate the cell, in addition to replenishing the protein, and protects against anemia, cancers, infertility, memory impairment, heart disease and depression.
In addition, folic acid protects the fetus in the mother’s womb from birth defects and ensures proper growth in God’s will. Studies have shown that women who eat folic acid in their pregnancy protect their child by 75% of any congenital and mental malformations. It is not harmful to take an overdose of folic acid; the body absorbs the need of it and discard what remains in the urine, but do not prefer taking large doses or contrary to the doctor’s instructions, and despite the presence of folic acid in many foods, but sometimes must take folic acid in the form Tablets under the supervision of a doctor, especially in the first months of pregnancy, in which the risk of fetal deformity is significant.
Natural sources of folic acid
There are several sources where we may get folic acid, including:
- Leafy vegetables: spinach, lettuce, turnip, cabbage, and the diet must contain at least one of these vegetables to get what the body needs of folic acid.
- Asparagus, which is one of the most important elements filled with folic acid, in addition to it contains manganese, vitamin K, vitamin C, and vitamin A.
- Broccoli: It is one of the largest sources of folic acid other than its many other benefits, and can be eaten either cooked or raw.
- Sour fruits: Orange, papaya, and grapefruit. Bananas, strawberries, melons, berries and grapes can also be mentioned as fruits rich in folic acid.
- Some legumes include beans, green peas, green peas, lentils, Lima beans, black eyed peas, bento beans, beans, chickpeas, black beans and sea beans.
- Seeds and nuts of all kinds, namely flax seeds, sunflower seeds, peanuts, and almonds.
- Various foods such as: avocado, okra, broccoli sprout, cauliflower, beets, corn, celery, carrots, squash.