Spring returns to the earth and everything recovers, which is a good season to reserve energy and replenish nutrition. Especially for middle-aged and elderly friends, spring should pay more attention to the balance of nutrition in the diet, especially the intake of folic acid.
Folic acid, a B vitamin that is essential for maintaining body functions, is not only important for pregnant women, but also for middle-aged and elderly people.
Below, we will introduce 10 natural high folic acid ingredients in detail, let us eat early and benefit early in spring, and be healthy every day.
1. The importance and recommended intake of folic acid
Folic acid, also known as vitamin B9, has an irreplaceable effect on the human body. It is involved in a variety of metabolic reactions in the body, especially the formation of red blood cells, and a lack of folic acid may lead to health problems such as anemia.
For middle-aged and elderly people, moderate intake of folic acid has significant benefits for maintaining brain health and preventing cardiovascular disease.
According to the recommendation of the Chinese Nutrition Society, the daily intake of folic acid for adults should be about 400 micrograms, but it needs to be adjusted according to the individual's health status and the doctor's advice.
2. Natural high folic acid ingredients
These natural ingredients rich in folic acid are not only highly nutritious, but also can be cooked in a variety of ways to satisfy all taste buds.
1. Chicken liver: When it comes to the source of folic acid, chicken liver is one of the best choices. Chicken liver contains 1172.0 micrograms of folic acid per 100 grams, far more than other ingredients. However, the cholesterol content in chicken liver is not low, so it is recommended to eat it in moderation, once or twice a week.
2. Pork liver: Pork liver is also a good source of folic acid, containing 425.1 micrograms per 100 grams. In addition to folic acid, pork liver is also rich in iron, which has a good effect on the prevention and treatment of anemia. However, the vitamin A content in pork liver is high, and excessive consumption may lead to excessive vitamin A intake.
3. Soybeans: Soybeans are known as a treasure trove of plant protein, containing 181.4 micrograms of folic acid per 100 grams. Not only is it high in folic acid, but it is also a good friend for vegetarians and can be used in a variety of cooking, such as boiling, stewing, making tofu, etc.
4. Duck eggs: Duck eggs contain folic acid, which contains 125.4 micrograms per 100 grams. Duck eggs can be eaten in a variety of ways, either by cooking them on their own, as a songhua egg, or as part of other dishes.
5. Fennel: Fennel contains 120.9 mcg of folic acid per 100 grams. Fennel can be used not only as a condiment, but also as a delicious fennel bun and dumplings, and is a small treasure trove of folic acid in vegetables.
6. Peanuts: Peanuts contain 107.5 micrograms of folic acid per 100 grams, which is a popular snack food, and can also be boiled into peanut soup to warm the stomach and replenish folic acid.
7. Walnuts: Each 100 grams of walnuts contain 102.6 mcg of folic acid. Walnuts are often referred to as "brain food", and in addition to folic acid, they are also rich in omega-3 fatty acids, which are beneficial for brain health.
8. Green garlic: Green garlic contains 90.9 micrograms of folic acid per 100 grams, which is a common vegetable in spring, and its unique aroma can add flavor to dishes while replenishing folic acid.
9. Spinach: Spinach contains 87.9 micrograms of folic acid per 100 grams, which is the source of folic acid in home-cooked vegetables. Spinach is easy to cook, whether it is served cold, stir-fried, or made into soups, it retains its nutritional value.
10. Peas: Peas contain 82.6 micrograms of folic acid per 100 grams, which is bright green in color and sweet in taste, which can be made into delicious pea yellow or cooked with other ingredients.
These ingredients are not only high in folic acid, but most of them are common ingredients that are easy to buy and cook.
Middle-aged and elderly friends can appropriately increase the intake of these ingredients in spring to meet the needs of the body, but remember that any food should be in moderation, too much. While enjoying the food, we should also pay attention to the balance of nutrition, so as to eat scientifically and live a healthy life.
3. Cooking and eating methods
While ensuring folic acid intake, how to retain the nutritional value of ingredients through cooking is a science worth exploring. Scientific studies have shown that cooking methods have a direct impact on the preservation of vitamins in food.
For example, excessive heat or prolonged cooking can lead to a significant loss of water-soluble vitamins such as folic acid. So, to maximize the retention of these valuable nutrients, here are some specific cooking and serving tips:
1. Chicken and pork liver: Due to the rich content of folic acid in chicken and pork liver, it is recommended to cook it quickly or steamed, and avoid boiling it at high temperature for a long time. When stir-frying, you can add an appropriate amount of green onion and ginger to remove the fishy and increase the flavor of the dish at the same time.
2. Soybeans: Soybeans need to be soaked before cooking to reduce anti-nutritional factors. There are various cooking methods, such as soybean soup, tofu or soy milk. These methods not only retain folic acid, but also make the nutrients of soybeans easier for the body to absorb.
3. Duck eggs: Duck eggs are rich in folic acid and are suitable for low-temperature cooking, such as boiled or made into pine eggs. This can not only ensure that the folic acid is not destroyed, but also maintain the taste and nutrition of the duck eggs.
4. Fennel, peanuts, walnuts: These ingredients are great for side dishes or snacks. Fennel can be used as a stuffing or in soups, while peanuts and walnuts can be eaten directly or added to salads, all of which can maintain their folate content.
5. Green garlic, spinach, peas: These vegetables are high in folic acid, so it is recommended to stir-fry or steam them quickly to reduce the loss of nutrients. Especially for spinach, adding a small amount of cooking oil when cooking not only adds flavor but also aids in the absorption of fat-soluble vitamins.
4. Spring meal plans and recommendations
In order to help middle-aged and elderly people better consume folic acid, the following is a spring meal plan and recommendations that combine the above ingredients:
1. Breakfast: A bowl of soy milk or a small amount of walnut porridge with a low-temperature boiled duck egg can not only provide sufficient energy, but also replenish folic acid and other nutrients.
2. Lunch: A chicken liver fried rice with green garlic and spinach as a side dish is not only delicious, but also provides rich folic acid and iron, which can help improve anemia.
3. Dinner: A light bowl of pea soup with fennel pork buns will satisfy the taste and replenish the folic acid and protein.
4. Add food: A moderate amount of peanuts or walnuts can not only replenish energy, but also provide essential fatty acids and folic acid.
When formulating a meal plan, the nutrient content of the food should be considered to complement each other and avoid excessive intake of a single ingredient. At the same time, it is recommended that middle-aged and elderly people have regular nutrition counseling and adjust their diet plan according to their own health status and nutritional needs.
5. The folic acid content of ingredients and human absorption
Studies have shown that the bioavailability of folic acid is influenced by a variety of factors, such as how the food is processed and cooked, the health of the individual, and the interaction of other nutrients. For example, vitamin C promotes folate absorption, while excessive alcohol intake can interfere with folate metabolism.
To improve the absorption of folic acid, it is recommended to consume foods that contain folic acid in combination with foods rich in vitamin C, such as fresh fruits and vegetables. At the same time, reducing alcohol intake and maintaining a healthy lifestyle can help improve the bioavailability of folic acid.
Sixth, the combination of food selection and healthy life
Choosing foods rich in folic acid is an important part of achieving a healthy diet. But there's more to a healthy lifestyle than that. In addition to focusing on folic acid intake, attention should be paid to the variety and balance of the overall diet, as well as other lifestyle modifications.
A balanced diet should include moderate amounts of protein, healthy fats, complex carbohydrates, and various vitamins and minerals.
At the same time, maintaining a moderate amount of physical activity can not only help digestion and absorption, but also improve the efficiency of the body's use of nutrients. In addition, getting enough sleep and reducing stress are also factors that cannot be ignored in maintaining health.
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In addition to enjoying the nutrition and taste brought by the ingredients, you may also pay attention to the natural beauty around you and the company of family and friends, because health and happiness often come from the little things of life.
Let us not only let the body absorb full of folic acid in this spring, but also let the soul be fully nourished.