Folic acid belongs to the group of B vitamins , is for the formation and degradation of amino acids necessary and regulates cell division. Since many people are suffering in our part of a folic acid deficiency, is the substance of the so-called critical vitamins. Folic acid is found in many foods, but the supply is often inadequate. This is partly due to the diet , but partly also because the vitamin is very sensitive to heat and water and in the preparation can be easily destroyed or washed out. A folate deficiency may be especially in pregnancy are critical, as this may damage the unborn child.
Why is folic acid so important?
One of the main tasks of folic acid is the support of cell formation and cell division. It is therefore not surprising that even pregnant women must ensure a sufficient supply of the vitamin. Folic acid is missing from the organism, this has also a negative effect on the formation of blood: There are too few red blood cells formed in bone marrow, this may result in anemia (anemia) and its symptoms lead. Other deficiency symptoms can be mucosal inflammation and a weakened immune system. If folic acid overdose (for example, by taking vitamin supplements), the excess amount is excreted in the urine, but it may come as a side effect of gastrointestinal complaints.
Folic acid in foods and daily intake
Folic acid is found in animal and plant foods. Especially high is the proportion in leafy vegetables, broccoli, legumes, whole grain products. In animal foods containing folic acid can be found in meat, liver and milk and milk products. Particularly high levels of folic acid found in wheat germ and soy products. Due to the form in which the folic acid found in foods, they can be absorbed by the body poorly. Basically we can say that only 40% of the folic acid content can be utilized in the products. An adult needs about 300 micrograms of folic acid per day, pregnant women need about twice the amount of the vitamin. Average increases in Germany, each only half the necessary daily intake of folic acid, are particularly affected people who eat very little fruit and vegetables or alcoholics.