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L'folic acid it is an acid that we often hear about but not as often we have the opportunity to fully understand what it is used for and where it can be found. Not to mention the difference between folic acid and folate. They are both B vitamins, we also find them referred to as vitamin B9, but if folates are the compounds naturally present in food, our folic acid it is instead the chemical synthesis molecule present in vitamin supplements and in fortified foods. Knowing how to make this distinction makes it easier to choose whether to do so use of supplements and if so, when and how.
Folic acid: what it is for
Both children and adults can take it and it serves for produce red blood cells and prevent some forms of anemia as well as being essential for the functioning of the nervous system and for the bone marrow. It is good for the heart and circulation, it also plays a role in the process of transforming proteins into energy and reduces homocysteine levels in the blood.
The latter property is important because when the levels are high, the risk of heart disease, stroke and peripheral vascular disease. If hiring folic acid we manage to have regular homocysteine levels, we risk less than suffer from depression and mental deficit
Folic acid in pregnancy
During pregnancy, thefolic acid it becomes more important than ever, to be taken in recommended daily doses between 50 and 200 mcg. It depends on the age. A pregnant woman with folic acid can prevent birth defects, especially those concerning the central nervous system, and neural tube dysfunctions.
Folic acid can also help against heart and skull malformations ensuring in general a correct development of the child, preventing her from being born underweight. A condition that often underlies the onset of other problems such as hypertension and diabetes as adults.
For more information: folic acid, requirement in adults, the elderly, children, while breastfeeding or pregnant.
Folic acid: foods
In foods we find folate, folic acid is the molecule that is as already mentioned within supplements, is the most stable form of folate and has a higher bioavailability. It is also taken in fortified foods, when the amount of folate that we can ingest at the table is reduced, for example, by the cooking process.
Supplements or not, let's start identifying the foods rich in folate: boiled artichokes, boiled asparagus, raw endive, boiled Brussels sprouts, boiled broccoli, and then spinach, green beans, cauliflower and cherry tomatoes, as well as boiled potatoes. In fruit we find oranges, grapefruits, strawberries, clementines, in that dry walnuts, hazelnuts, pistachios and almonds.
For the complete list of foods and a recipe for filling up with folic acid, please refer to the page:how to take folic acid.
Among legumes, if we are looking for folate, we must focus on peas, chickpeas, beans and lentilsis. That said, we may need a folic acid supplement, which can also be purchased online: 120 tablets of folic acid cost 10 euros.
What is folic acid for hair
L'folic acid it also acts on the hair, it is one of the functions for which it is often sought and appreciated. In general, this acid helps cells and tissues to grow, so hair is encouraged to grow in a healthy and "fast" way. So here we can assume folic acid to prevent hair loss but also their graying.
Folic acid: contraindications
We have so far seen all the benefits deriving fromintake of folate and folic acid but we must not assume that everyone has the same effect and that this effect is positive. There are also side effects that occur when ad take folic acid they are people suffering from kidney disease, infections and anemia, or people who abuse alcohol. In this case, related to this acid can occur insomnia, nausea, stomach pain, irritability and loss of appetite. It should also be specified that this substance interacts with some drugs, compromising their correct action.
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