You have probably heard of folic acid before. The fact is that it is very common for some women to have a lack of this important vitamin. Folic acid is a perfect ally for any fertility process, although, above all, it has many properties before, during and after pregnancy.
It is also known as vitamin B9 or folate. It is a water-soluble vitamin (it dissolves in water) and its deficiency is related to the appearance of megaloblastic anaemia.
Alcohol, barbiturates (as anxiolytics) and antacids are some of the elements that worsen the absorption of folic acid. In contrast, vitamin C, also called ascorbic acid, helps folic acid to do its job properly.
PROPERTIES OF FOLIC ACID OR VITAMIN B9
We have gathered together some properties of this vitamin that is so important for the body.
If you are not pregnant yet, you will be interested to know that folic acid:
- Helps you ovulate properly
- Helps to balance iron levels (anaemia)
- Promotes liver activity and helps regulate histamine levels in the body
- Helps in the development of the nervous system
- Prevents premature greying of hair
- Helps to maintain a stable gut microbiota
- Aids in the formation of red blood cells
- It is involved in the transfer of carbon molecules, which are essential for the synthesis of all kinds of compounds
If you are pregnant, it is also very beneficial because:
- It prevents neural tube defects in the foetus or spina bifida
- It reduces the risk of premature birth
- Prevents low birth weight babies
5 FOODS WITH FOLIC ACID TO INCLUDE IN YOUR DIET
Folic acid is found in many foods such as: green leafy vegetables, avocados, oranges, walnuts and almonds. It is also found in cereal grains, legumes, brewer’s yeast, mushrooms, dates, coconut and blackberries. Below, we have selected the 5 foods with the highest percentage of folic acid to include in your routine:
- SOYA
If you are deficient in folic acid, soy is a good choice. You can have it in yoghurt, milk or salads. 100 grams of soya have between 300 and 450 micrograms of folic acid.
- SUNFLOWER SEEDS
If you like nuts, sunflower seeds contain 280 micrograms of folic acid per 100 grams.
- LEGUME VEGETABLES
If you love stews, including chickpeas, lentils or beans two or three times a week will not cost you anything. These pulses are high in folic acid.
- MEAT (LIVER)
Liver meat is one of the foods with the most nutritional components and the most folic acid. It is a great source of protein and during pregnancy, it helps the foetus to develop properly.
- CHARD AND SPINACH
Green leafy vegetables in general contain high levels of this vitamin. However, it is chard and spinach that have the highest percentage of folic acid per 100 grams. Asparagus and cabbage also provide the body with this vitamin.
If you are undergoing an assisted reproduction process, we share with you a more complete table with all the foods with folic acid for you to keep in mind during your process.
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