What is folate?
Folate was detected in the forties, and we find that its importance was associated with the formation of red blood cells, which in turn prevent the onset of several types of anemia, one of the types of B vitamins, which has eight, also known as "folic acid" (folic acid) or Alfolasin. This word is derived from the Latin word "leaves (Voli)"
Described by some as the "star vitamins" because it contains high nutritional value in addition to its central role in the process of producing cells of the body as a whole and its contribution to growth and is necessary for the growth of the brain and the spinal column and the structure of the fetus in a healthy, protects the person from getting colon cancer and heart disease. Focus here is high in vitamin leafy vegetables, dark green, and can be obtained also in the form of tablets.
* Important information about folate:
- Folate and pregnancy:
Folate deficiency in pregnant women is one of the most dangerous things that lead to infection of fetus congenital deformities, including many which include:
Neural tube defects: non-completion of the lumbar spine "Spina Bifida", non-completion of the main part of the brain (lack of the brain) "Anencephaly".
This is in addition to heart defects and urinary tract, and ends with the case of women to the death of her fetus before birth or within one month after birth. If these defects discovered in the early stages of pregnancy are aborted fetus. Injury can be avoided by such deficiencies by additional intake of folate before pregnancy and one month at least (and it is difficult to determine) During the first three months of pregnancy, because pregnancy is the first critical period for the healthy upbringing of the child especially because the neural tube closes in the weeks of pregnancy before the women's knowledge of her pregnancy and this channel is the child's brain and spine, which is growing rapidly in the first six weeks of pregnancy, you need the perfect amount of pregnant women is 0.4 mg per day.
- Folate and cancer:
The benefits of folate is a multi-disease prevention of colon cancer is the most prevalent cancers in the world and help to reduce the adenomas, which is one of the indicators of the disease. It also reduces the chances of cancer of the pelvis and lung cancer.
- Folate and heart disease:
Can folate and vitamin B 12 and B 6 that protects the rights of heart disease and that by reducing the levels of a substance Alheimosistin in the blood (sulfur-containing amino acid which the body produces). When a surge of this acid significantly increase the chances of atherosclerosis and damage to blood vessels, helping to increase the proportion of cholesterol. This may be remedied by addressing all the various types of vitamins and folate, which is not necessarily including in addition to dieting properly.
* Food sources of folate:
Was first detected in spinach, and then in all leafy vegetables, dark green, such as: broccoli, lettuce ... etc.. Other sources we find democracy are: uncle meat of fat, especially in the liver, and also found in whole grains, wheat, yeast products, citrus fruits, and nuts (peanuts) and tea.
Folate is affected by light, heat and air, as it loses its value during cooking of food, so it is desirable to address some of the vegetables and fruit by a fresh, much better than dealt with after the cooking and the alcohol interfere with folate is affecting him and do not make the body take full advantage of it.
- And is available folate in foods by a large margin the following:
Type of food and amount of the proportion of folate (mg)
Grain:
Small tablespoons of wheat
Small tablespoons of wheat powder
66 slices bread
52
20
Fruit:
1 orange weighs 140 grams a cup of orange juice (200 mg)
Low-fat yogurt (200 grams)
1 banana fruit (140 grams)
1 / 2 cup strawberries (70 grams) 43
40
32
20
14
Vegetables:
Lettuce (25 g)
Tomatoes (65 grams)
Brookly boiled (60 grams)
1 / 2 cup boiled beans (270 grams)
1 / 2 cup boiled cabbage (50 g)
1 boiled potato (100 grams)
1 / 2 cup boiled peas (70 grams)
1 / 2 cup of the mushroom is cooked (55 grams)
1 / 4 cup of cooked mushrooms (50 grams)
1 / 2 cup boiled Islands (70 grams)
1 fresh fruit Islands (70 grams)
Nuts:
1 / 4 cup peanuts (30 grams)
1 / 4 cup Cacho (30 grams)
1 / 4 cup hazelnuts (30 grams) 33
22
20
Legumes:
1 / 2 cup cooked beans in the oven (130 grams)
1 / 2 cup boiled lentils
1 / 2 cup Chick Peas (100 grams) 29
29
54
Meat, eggs and fish:
Deep-fried goat liver (40 grams)
Bovine liver (100 grams)
1 hard boiled egg (50 grams)
Slamon small packet (105 grams)
Cup of tea (200 cm) 96
217
20
13
10
* The amount needed by each person per day of folate:
- Adults: 200 micrograms.
- Children from the age of 1 - 7: 100 micrograms.
- Children from the age of 8 - 11: 150 micrograms.
- Children aged 12 and above that age: 200 micrograms, the same amount needed by adults.
- Women need pregnant or planning a pregnancy to twice the amount which needs adults: 400 micrograms.
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