Many of us heard the phrase "folic acid" and did not even guess that it was no acid, but vitamin. In addition, very important and necessary for our body. In this article, we suggest to deal with all the subtleties of this term and understand why she is still needed.
What is it folic acid
Folic acid - This is a vitamin belonging to the Vitamin Vitamins group, if more precisely, it is vitamin B9. This name, this vitamin received from the Latin title of the word "sheet" (Folium). Since it is most often found in green leaves, the name of this vitamin was appropriate.
For the first time, humanity spoke about folic acid in the 1930s. Then it was determined that her presence or absence could affect the course of pregnancy in women. And already in the 1940s, pharmacistic folic acid learned to artificially synthesize.
What is useful folic acid
Folic acid is very important for the human body, because it takes part in many of its functions.
- The main value of it is that it is included in the process of formation and operation of new cells in the body. For example, folic acid is one of the components in the formation of blood cells in the bone marrow. With its help in the human body, the necessary proteins are also formed.
- Scientists argue that the process of reproduction of DNA and RNA also does not pass without folic acid.
That is why it was originally considered the most necessary vitamin for pregnant women. A growing body is a lot of new cells, for the formation of which is responsible, as is customary to speak among pregnant women and planning women, "folk".
Until the 2000s, this vitamin was considered purely "female". Not that he was considered unnecessary men. But it was believed that in the process of planning, fertilization and tooling, this vitamin is needed only to women. Recent studies have shown that for men this vitamin is no less important, as it is directly involved in the formation of sperm.
If we summarize the above, then folic acid is needed for:
- Normal conception and course of pregnancy.
- To normalize digestion.
- It is simply necessary in the treatment of mental disorders such as depression, decay of vital energy, etc. It is also necessary for students, as it is directly responsible for the formation of red blood cells, which, in turn, are responsible for the delivery of oxygen into the brain.
- To improve blood supply in general and improve the work of the heart. Reducing the risk of stroke, heart attack, reduce blood pressure, improving the overall state of hypertensive.
- To improve the status of hair, nails, leather.
This vitamin is so important to human health, which in many countries it is added even in food, most often in flour, just as iodine add to salt.
Sources of folic acid
Folic acid belongs to an indispensable vitamins, i.e. those that cannot be synthesized in the body. Therefore, its sole source is food and food vitaminized additives. This vitamin is both in products of plant origin and in animal products.
Of the products of plant origin, the richest folic acid are:
- green leaves of vegetables - spinach, salad, cabbage, parsley, etc.;
- most of all vitamin B9 is rich in carrots and beets;
- green legumes, brown rice, wheat (bran), cereals, pasta;
- fruits and berries - citrus, strawberry, raspberry, apricot, peaches, bananas, etc.;
- other - nuts, mushrooms, figs, dates.
Of the products of animal origin, the following should be noted:
- liver and lamb meat, beef, chicken, pork;
- products of animal origin: eggs, milk and dairy products, honey;
- fish, especially fat, fish caviar.
Unfortunately, with thermal processing of products, most of the folic acid is lost. This must be taken into account when planning a daytime diet, laying in it more than fresh products containing this vitamin. If necessary, various nutritional supplements containing folic acid can be added to the diet.
Consequences of shortage / excess folic acid
The long absence of the necessary dose of folic acid may result in serious consequences that can over time become irreversible. The most common and most dangerous are:
- problems with the gastrointestinal tract - abdominal pain, digestion failures, diarrhea, nausea, etc.;
- psychological problems - apathy, depressive states, insomnia, chronic overwork;
- dermatological problems - hair loss, general deterioration of their condition, skin problems;
- problems with a blood system - pain in the heart, swinger, dizziness, blood pressure jumps;
- problems for pregnancy and childbirth - anemia, unbearable of the fetus, improper development of the fetus, dementia of offspring, etc.
At the same time, it is impossible to abuse the addition of folic acid into the diet. Overdose may have no less significant consequences than a shortage. And it may occur very easily with the uncontrolled use of synthetic folic acid.
Among the most common and most dangerous consequences of overdose can be noted:
- convulsions;
- violation of the gastrointestinal tract, as a result - abdominal pain, meteorism;
- sleep disorders, skin problems.
Fortunately, folic acid, being one of the most vital vitamins, is quite common in the vegetable and animal world. Variety of its diet, any of us can fully ensure your need for this vitamin. In the extreme case, you can use vitaminized additives.
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