L’folic acid it represents a crucial substance for our organism and our health, indispensable for correct cellular functioning and DNA synthesis. Often associated with pregnant women, this supplement plays a fundamental role in the prevention of fetal malformations. However, its importance is not limited to pregnant women, but concerns all those who wish to maintain good health.
Folic Acid and Folates: Definition and Role
L’folic acidalso known as vitamin B9, belongs to the family of B vitamins. It is important to distinguish between folic acid, a synthetic molecule present in supplements, and folates, the natural form of the vitamin found in foods. These two terms, although often used synonymously, indicate two different forms of the same substance. Folic acid plays a key role in cell proliferation and differentiation, contributing to the prevention of fetal malformations, the production of red blood cells and the control of homocysteine levels in the blood, a factor linked to cardiovascular diseases.
Foods Rich in Folic Acid
To ensure an adequate intake of folic acid, it is essential to adopt a varied and balanced diet. Foods that are particularly rich in it include:
- Broad-leafed vegetables: such as spinach, asparagus and broccoli.
- Legumes: including lentils, chickpeas and beans.
- Fresh fruit: such as kiwis, strawberries and citrus fruits, also rich in vitamin C.
- Dried Fruit: like almonds and walnuts.
- Foods of Animal Origin: such as liver, offal and eggs, although they should be consumed in moderation.
The way food is cooked can influence the folic acid content. We recommend mild cooking, such as steaming, to keep the nutritional properties intact. Additionally, you can optimize folic acid absorption by reusing the cooking liquid for other foods or dishes.
Causes of Folic Acid Deficiency
Folic acid deficiency can be caused by several factors, including:
- Taking medications such as barbiturates or estrogen-progestins.
- High alcohol consumption.
- Pathologies such as diabetes mellitus, celiac disease or intestinal absorption disorders.
- Genetic variants involved in folate metabolism, such as the mutation of the MTHFR gene.
Conclusions
Folic acid represents an essential nutrient for general health and correct fetal development. Ensuring an adequate intake through a balanced diet is essential to prevent deficiencies and maintain good health.
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FAQ
What is the recommended intake of folic acid?
The recommended daily intake of folic acid for an adult is 0.4 mg, which increases to 0.6 mg during pregnancy and decreases to 0.5 mg during breastfeeding.
What are the sources of folic acid in the diet?
The main sources of folic acid are large leafy vegetables, legumes, fresh and dried fruit and some foods of animal origin such as liver and eggs.
What is the role of folic acid in the human body?
Folic acid plays a fundamental role in DNA synthesis, in the formation of red blood cells and in the prevention of fetal malformations.
What are the causes of folic acid deficiency?
Folic acid deficiency can be caused by factors such as taking certain medications, high alcohol consumption, certain pathologies and genetic variants involved in folate metabolism.
