Folic acid or often referred to as vitamin B9 is a form of vitamin B complex that is soluble in water. Folic acid is needed by the body to function properly.
The amount of folic acid for each person is different, depending on the condition of the body. Pregnant women need more folic acid which is about 600 micrograms (mcg) per day. Meanwhile, women who are not pregnant only need about 400 mcg of folic acid per day. Although relatively small, vitamin B9 is very much needed by the body.
What are the benefits of folic acid and how to meet the needs of vitamin B9? Check out the following explanation.
Benefits of Folic Acid
As with other vitamins, folic acid also has many benefits for the body, especially for pregnant women. Here are some of the benefits of vitamin B9:
Benefits of Folic Acid for the Body
The human body requires sufficient vitamin B9 to function properly. Consumption folic acid in accordance with the recommendations can provide good effects, such as:
1. Help the formation of cells in the body
The cells in the human body must continue to grow, so that the body’s functions can run properly. Protein needs in the body will also continue to be met. One of the triggers for the formation of cells in the body is sufficient folic acid content. Folic acid works together with vitamin B12 and vitamin C to help the body break down, use, and form new proteins.
2. Prevent anemia
Another benefit of folic acid is to prevent the risk of anemia. Blood deficiency or anemia is caused by a lack of folic acid. Folic acid is useful for forming red blood cells. If this compound is lacking, then the production of red blood cells also decreases which then causes anemia.
3. Prevents the risk of heart disease
Adequate folic acid content can also be one way to minimize the risk of heart disease. Folic acid has the ability to prevent blood clots, so blood flow remains smooth and the heart remains healthy.
Benefits of Folic Acid for Pregnant Women
Folic acid for pregnant women also has a very important role. There are several benefits of vitamin B9 for pregnant women. Here’s the explanation:
1. Reduce the risk of miscarriage
The first benefit is to prevent miscarriage. Folic acid for pregnant women believed to reduce the risk of miscarriage and other pregnancy disorders such as premature and impaired fetal growth in the womb.
2. Prevents the risk of neural tube defects
In addition to preventing miscarriage and premature birth, folic acid for pregnant women is also useful for preventing defects in the neural tube such as anencephaly and spina bifida that can cause babies to be born abnormally.
3. Reduce the risk of preeclampsia
Preeclampsia is a condition of complications during pregnancy which is characterized by increased blood pressure, swelling in the body of pregnant women, and increased protein content in the urine. Pregnant women who experience this condition can cause seizures which of course will be dangerous for the health of the baby they are carrying.
Foods That Contain Folic Acid
Sources of folic acid are actually found in a variety of foods that are commonly consumed daily. Here are some foods that contain high enough folic acid.
1. Asparagus
This one green vegetable contains folic acid about 134 mcg in about half a cup or 90 grams of asparagus. This content can meet the daily requirement of folic acid about 34%.
2. Eggs
Besides being rich in protein, eggs also contain high enough folic acid. In one large egg there is about 22 mcg of folic acid and can meet the daily requirement of about 6 percent.
3. Spinach
This green vegetable contains folic acid of about 58.2 mcg per 30 grams of spinach or in other words can meet the daily requirement of folic acid of about 15%. In addition, spinach also contains fiber, vitamin K, and vitamin A which are good for the body.
4. Bit
This red fruit has folic acid content of about 148 mcg per 136 grams of beets. Consumption of bits with this amount can meet the needs of about 37%.
5. Broccoli
Foods that contain folic acid Another is broccoli. In 91 grams of broccoli or about 1 cup there is 57 mcg of folic acid or about 14% of folic acid needs per day.
6. Beef liver
If previously the source of folic acid came from plants, this time the source of folic acid comes from animals. Beef liver contains about 212 mcg of folic acid per 3 ounces. Or can meet the needs folic acid daily about 54%.
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