When it comes to folic acid, many people can think of people who are trying to conceive, especially women who eat folic acid to prevent fetal neural tube malformations. From the beginning of the preparation for pregnancy, throughout the pregnancy is crucial. Not only that, but there are also a large number of people who need folic acid, which need to be replenished for a lifetime, and it is recommended that middle-aged and elderly people eat folic acid.
Folic acid supplementation may lower homocysteine levels:
Although the 2020 "Chinese Clinical Rational Folic Acid Supplementation Multidisciplinary Expert Consensus" mentioned that although the current medical evidence can not give that folic acid supplementation can reduce the incidence of cardiovascular disease, but because of the increase in homocysteine levels and increase the incidence of cardiovascular disease, is a risk factor.
That is to say, for people with high blood pressure, it is recommended that you eat folic acid, which is still beneficial for the prevention of stroke and other cardiovascular diseases.
Folic acid supplementation for the prevention of megaloblastic anemia:
From the physiological function of folic acid, it is a water-soluble vitamin, people are very susceptible to deficiency in the cooking process, and because folic acid has a promoting effect on the formation of red blood cells, if the body lacks folic acid for a long time, it is likely to cause a decrease in red blood cells, which in turn increases the risk of megaloblastic anemia.
For people with megaloblastic anemia, diarrhea, dyspepsia, metabolic disorders, intestinal lesions and other discomforts usually occur. If you have obvious symptoms, pay attention to going to the hospital in time for examination to avoid getting more and more serious.
Folic acid supplementation to improve blood pressure in people who smoke:
Studies have shown that compared with non-smokers, the former is prone to blood pressure, while folic acid can improve blood pressure levels by increasing plasma folic acid concentrations. In addition, people who smoke for a long time also need to pay attention to vitamin B12 supplementation.
Folic acid supplementation, for middle-aged women who need to try to conceive, can prevent neural tube malformations:
This is also the most mentioned above, for women who are trying to conceive and pregnant, folic acid is an indispensable vitamin in the process of cell growth, but also the embryo in the development of the neural tube is incomplete, and then caused by defects, including abnormal brain development, etc., folic acid supplementation can be effectively avoided.
Since folic acid has so many benefits, how much folic acid does each age group need to consume? According to the criteria given in the "Chinese Food Nutrition Facts Table":
For adults, 400 micrograms of folic acid per day, but the maximum limit should not exceed 1000 micrograms; for pregnant women, an additional 200 micrograms per day, that is, 600 micrograms per day; for lactating women, the daily intake of folic acid is 500 micrograms.
On foods rich in folic acid, you can choose spinach, celery, asparagus, lentils, onions, etc.