There are various benefits of folic acid for men, which is good for health. In fact, so far many people think that folic acid intake is only needed by pregnant women and babies in the womb.
Not only for women, folic acid can also provide many benefits for men's health, from maintaining sperm quality, preventing anemia, to reducing the risk of various diseases.
Various Benefits of Folic Acid for Men
Here are some of the benefits of folic acid for men that you need to know:
1. Maintain sperm quality
One of the important benefits of folic acid for men is maintaining sperm quality. A study found that low levels of folic acid in men's bodies can reduce sperm quality. In addition to maintaining sperm quality, adequate intake of folic acid can also increase sperm count.
2. Prevent anemia
With adequate folic acid intake, you can avoid anemia, because folic acid plays an important role in the production of red blood cells. Anemia is a condition in which the body lacks red blood cells. The causes can be various, but one of them is low levels of folic acid in the body.
3. Lowers the risk of heart disease
Folic acid is known to reduce the risk of heart disease. This is because folic acid can reduce homocysteine levels in the blood, which is associated with an increased risk of developing heart disease.
4. Prevent cancer
According to several studies, folic acid is believed to be able to prevent the growth of several types of cancer, namely lung cancer, breast cancer, pancreatic cancer, colon cancer, and cervical cancer. However, further research is still needed to determine the effectiveness of folic acid in preventing cancer.
5. Overcoming depression
Folic acid is known to be able to improve depression. This is because folic acid can stimulate the production of neurotransmitter in the brain, such as dopamine, serotonin, and norepinephrine. No wonder if folic acid is often added to antidepressant drugs.
How to Meet Folic Acid Needs
The need for folic acid for each man is different, depending on his age. In men aged 13 years and over, the recommended daily requirement of folic acid is 400 micrograms/day.
To meet the needs of folic acid, you can eat foods that are natural sources of folic acid, such as:
1. Nuts
In a cup of nuts there are about 50 micrograms of folic acid. Nuts that are high in folic acid include green beans, kidney beans, and peanuts.
2. Green vegetables
One cup of leafy greens contains about 58.2 micrograms of folic acid. Types of green vegetables that are rich in folic acid include spinach, kale, broccoli, and cabbage.
3. Fruits
A cup of avocado contains about 60 micrograms of folic acid. While one cup of oranges, contains about 35 micrograms of folic acid. Both types of these fruits can be an option to meet your folic acid needs.
4. Beef liver
The content of folic acid in beef liver is as much as 215 micrograms per 85 grams of beef liver.
To meet the daily needs of folic acid, you can eat the foods above regularly. For maximum absorption of folic acid, you need to limit the consumption of alcoholic beverages. If you want to take folic acid supplements for men, you should first consult with your doctor so that the dosage is as needed.