Folic acid is a form of vitamin B complex which is soluble in water. This substance is needed in the development of the body because it is multifunctional help the PR processDNA oxidation up to formation red blood cells.
The existence of this nutrient has long been known to be important as a health keeper for all ages, especially for pregnant women because of its many benefits for the baby in the womb. Not only for pregnant women and fetuses, folic acid is also included in one type of good nutrition for a pregnancy program.
What are the Functions of Folic Acid
Some of the benefits obtained by the body if sufficient folic acid, among others:
- The process of forming body cells goes well
Folic acid collaborates with vitamin B12 and vitamin C to help the body break down, use, and form new proteins. These protein compounds will help form red blood cells and produce DNA, building the basic foundation of the body that carries a person's genetic information.
- Avoid anemiaOne of the functions of folic acid is to form red blood cells. Without enough folic acid, the production of red blood cells will always be below normal so you are prone to anemia.
- Prevent birth defects
The formation of the central nervous system has occurred since the beginning of the fetus growing in the womb. Folic acid plays a very important role in preventing the occurrence of defects in the brain and nerves, such as anencephaly or spina bifida. These nutrients also play an important role in the formation, repair, and function of DNA, which will affect the growth of the placenta and the development of the fetus.
So pregnant women need more folic acid intake to avoid the baby being born with defects. Folic acid is also important consumed by mothers who are undergoing a pregnancy program.
Foods Rich in Folic Acid
The benefits of folic acid are very important for our bodies, right? Luckily, foods that contain folic acid are available in abundance. Some foods rich in folic acid that are easily found around us include:
- Green vegetables, such as spinach, broccoli, and lettuce.
- Legumes, such as peas.
- Fruits, such as melons, cantaloupe, bananas, and lemons.
- Folate-fortified foods, such as breads, cereals, and juices.
How to get enough folic acid?
The need for folic acid itself varies for each individual. Several things that affect the body's need for folic acid include age and gender. Certain conditions, such as pregnancy, can also affect the level of folic acid the body needs.
Generally, the recommended consumption of folic acid for men and women is 400 micrograms / day for ages over 13 years. Meanwhile, pregnant women are advised to meet 500 micrograms / day of all ages. Folic acid or folate as a vitamin for infants is needed in doses of 85-90 micrograms per day.
If the need for folic acid cannot be met from food, you can take folic acid supplements. Consumption of folic acid supplements should be based on doctor's recommendations. This is to ensure the dose of B vitamins that are obtained according to the needs and conditions of your body.