Folic acid is a type of synthetic vitamin B. The natural presence of this vitamin in vegetables, fruits, leaves and grains is often also called folate, but the exact name is folate or vitamin B9.
However, beyond the technicalities, natural or synthetic, folic acid is a vitamin widely known as essential for , since it reduces the development of congenital defects in the fetus, such as the neural tube.
However, folic acid, along with the whole complex of B vitamins, is associated with numerous processes in the human body, so its deficiency can have very negative consequences.
Importance of folic acid and vitamins of group B
- They are essential to have good heart health.
- They prevent genetic damage and protect mitochondrial DNA.
- They prevent cognitive deterioration and slow down more severe dementias, such as Alzheimer’s.
- They slow down the cerebral shrinkage.
- It reduces the risk of a stroke.
- They have a positive effect on the sperm count.
To increase the natural intake of folic acid, it is important that the following foods are part of the daily diet.
1. Broccoli and green leafy vegetables
- Rich in antioxidants, they favor the immune system and digestion . You can also eat the sprouts of broccoli seeds.
- So that they do not lose properties it is important not to cook these vegetables in excess.
Asparagus has vitamins K, group B and highlight its delicious flavor. They are also a good source of vitamins A, C, E, potassium and zinc.
- They are a great ally of the health of the digestive tract and an excellent food for the good bacteria that live in the intestine .
- When cooking them, leave the tips out of the water.
- Soak them at least 12 hours before cooking
- Frequently change the water of soaking.
- Discard water from soaking at the time of cooking.
- Discard the water from the first boil, incorporate hot water again and cook very well.
Low in saturated fat and very low in cholesterol, chickpeas are rich in folate and manganese. They also provide, to a lesser extent, proteins, copper, zinc, magnesium, phosphorus, iron, fiber and vitamin B6.
- They can be used in salads, soups and stews.
- Also, it is important to always soak them before cooking them.
- Although canned goods claim to have the same properties, it is better to cook them at home.
Nutritional yeast is a rich source of B vitamins and high quality proteins, easy to digest. It has great antiviral and antibacterial properties.
- It is used in cases of loss of appetite, diarrhea and to stimulate the immune system .
- It is obtained in flakes, powder or granules and does not have the bitter taste of its relative .
- It is an excellent dressing for soups, stews, salads, vegetables and grains.
In addition, they are low in sugar, so they are ideal when preparing salads or include them in diets to lose weight.
7. Aloe vera
- As much as possible, try to consume the natural gel , compared to the one that comes packed.
- It is very easy to grow a plant in the home and enjoy its benefits.
- To consume the gel of your own harvest, when removing it from the leaf, remember that you should wash it very well until it is perfectly crystalline.
Do you prefer a folic acid supplement?
Almost half of the population has difficulty converting folic acid into the bioactive form needed by the body. This is due to a genetic reduction of enzymatic activity.
For this reason, if you decide to take a B vitamins supplement, make sure it contains natural folate instead of synthetic folic acid .