Low folic acid: what it is for and what foods it is in

Folic acid is a water-soluble vitamin of group B.specifically vitamin B9, also called folacin or folate.

It is in the greener leaves of the vegetables where you can find higher doses of folic acidwhose name comes precisely from the Latin word foliumwhich means “leaf”.

It was given this name because the first food in which it was discovered was spinach leaves, although later it has been seen that it also abounds in seeds such as sunflower seeds or in other foods such as legumes and egg yolk.

Who should take folic acid?

It stands out for its importance in the prevention of fetal malformationsTherefore, sensitivity towards its consumption is high, especially among women, who are systematically prescribed folic acid before possible conception and during the first trimester of pregnancy.

But folic acid should be present in everyone’s diet, not only of women who want a pregnancy. Its function is vital for the organism.

What is folic acid used for?

In addition to prevent malformations, participates in the production of new cells, mainly white and red blood cells, and it is essential for metabolizing protein (especially the amino acids glycine and methionine) and for the absorption of carbohydrates.

It is also involved in the antibody formation to defend the body from infection and also in the formation of neurotransmitters such as serotonin and norepinephrine.

A folic acid deficiency can induce various disorders, from anxiety or depression, to respiratory problems, fatigue or digestive disorders, among many others. It is therefore important to include foods rich in folic acid in the diet to ensure a sufficient dose.

Low folic acid: what dose to include in the diet

Surely most of mothers who are planning a pregnancy or who are in their first trimester a supplemental daily dose of folic acid of about 400 mcg/day (micrograms), but the standard dose for the majority of the population it moves between the 200-300 mcg/day.

smoking peoplethose who usually consume high amounts of alcoholthe ones that have immune or digestive problemsthe old women and those who take a excess vitamin C(more than 2 grams daily) they should increase their consumptionbut it is worth knowing that a higher dose than necessary can interfere with the absorption of zincso it is not recommended to supplement it unless medically indicated.

In any case, through food and guaranteeing a good assimilation can be obtained also folic acid necessary to prevent disorders associated with its deficiency.

Balance folic acid with the rest of vitamins

Folic acid works in conjunction with vitamins C (except if very high doses are taken) and B12 to help the body digest and synthesize protein. This shows once again the value of following a varied and balanced diet.

The vitamin C abounds in citrus fruits, cabbage or pepper. b12 vitamin is found, instead, in animal productsincluding eggs and dairy products.

How to increase the intake of folic acid

Know choosing, preserving, manipulating and combining food can be of great help when it comes to increasing the consumption of folic acid.

Buy fresh. They have to choose very fresh vegetables, with green and smooth leaves. New legumes, like peas, have more folic acid, and if they are dry, they should not be too old.Raw or steamed. The best option is to eat the vegetables raw, without lengthening the soak when washing it. To cook it, the system that best conserves folic acid is steam.cooking water. If you choose to boil the vegetables, you can use the water for broths or sauces.Soups and creams. If vegetable creams are prepared, it is important to cut the vegetables very thin and quickly blanch them in a short cook. Blend everything with the cooking water and olive oil and, if desired, complete with sesame or yeast.stir fry. The vegetables are cut thin and at the last moment so that they cook in less time and do not lose as much vitamin.Fruit. They must be ripe. Ideally, they are not chambered and have recently matured on the tree.Conservation. Folic acid is photosensitive, so it is advisable to store food protected from light. Once clean, leafy vegetables can be wrapped in kitchen paper or a cotton cloth and covered with film to keep them better, but it is preferable not to store them for too long.

What foods have folic acid

The best way to get enough folic acid is with a Varied diet rich in whole foods, legumes and especially fresh vegetables and fruits.

The green salads with different types of lettuce contribute, combined with nutsgood doses of folic acid.

The steamed vegetablessuch as broccoli, leeks or asparagus, or spinach, artichoke or young garlic omelettes are also highly recommended.

A varied diet rich in fresh fruits and vegetables, whole grain foods and legumes in itself provides good doses of folic acid (vitamin B9).

Green leaves. Green leafy vegetables, such as arugula, spinach, endive, lettuce, watercress, chard or cabbage, are some of the foods richest in folic acid. So is parsley, although it is consumed in less proportion. Preparing green salads with different leaf lettuce and spinach, for example, is a sure bet to obtain folic acid. Parsley, in addition to seasoning meats and stir-fries, can be added chopped to vegetables and soups.Other vegetables. Folic acid is also present in other vegetables such as broccoli, Brussels sprouts, asparagus, leeks or artichokes. Steaming them is a good option, because it is quick and avoids contact of water with food.Legumes. Beans, chickpeas, soybeans and peas are some of the legumes that are worth including in your diet if you want, among other things, to increase your folic acid intake.Fresh fruits. Avocado, orange, banana and melon stand out.Whole grains. They have more folic acid than the refined ones. The inflated wheat flakes stand out, but also the rye.Nuts. Chestnuts, walnuts, hazelnuts and almonds also provide considerable amounts of folic acid. In addition to being eaten as a snack, they can be added crushed to salads or to soups and creams.Eggs. Vitamin B9 is concentrated in the yolk. Cut into strips, the tortilla can be used as a garnish in pastas, salads or rice dishes.dressings and dressings. Salads and vegetables can be dressed with brewer’s yeast, wheat germ, soy sauce, miso (fermented soybean paste), or gomasio (salted sesame). Crushed seeds can be added to the dressing, especially sunflower and pumpkin seeds.fillings. The sandwiches can be spread with peanut or sesame butter, or filled with lettuce, arugula, or spinach leaves.