Folic acid: important not only in pregnancy

More than folic acid it would be correct to speak of folate, in fact there is a "whole family of substances with a structure and biological activity similar to that of the classic vitamin B9. It is during intestinal absorption that these substances are reduced in their simplest form. called folic acid.

The benefits

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Although it was discovered almost a century ago, the role of folic acid has not yet been fully understood. However, it is known that it is essential for the synthesis of DNA, RNA and amino acids. It also intervenes in the formation of red blood cells (anti-anemic factor ), is important for the balance of the nervous system, reduces the risk of cardiovascular diseases, promotes fertility, helps both before and during pregnancy and is recommended during the lactation period.

In the face of all these properties it is good to say that Folic Acid, if taken in excessive doses compared to the needs of each person (over 400-1000 mcg / day), can still - if not intoxicating or have serious side effects - cause irritability, stomatitis, alopecia, involuntary spasms and some types of skin rashes.

How much and where it is needed

Consider that the daily requirement of folic acid has been estimated, for adult men and women, at about 200 mcg. This quota is easily reached with a varied and balanced diet, which includes vegetable foods, spinach but also lettuce, broccoli and legumes, preferably fresh and eaten raw (cooking destroys 50 to 95% of folic acid). And remember that smoking, alcohol and celiac disease reduce the absorption of folate.