Folic acid, or фолацин - a water-soluble vitamin of the B (B9) group which role in a human body is high. He participates in formation of nucleinic acids, metabolism of proteins, that is in the course of growth and cell fission of fabrics. Also folic acid is irreplaceable when forming blood cells.
Why folic acid is necessary
The organism of people can't synthesize folic acid. Bacteria of microflora of a great gut, but in a minute quantity which won't cover the daily need of an organism for this vitamin can produce it. For this reason folic acid has to come to an organism from the outside. Especially it concerns women who are in situation or only prepare for it. It is scientifically proved that folic acid plays a large role in prevention of development of pathologies of a nervous tube of a fruit.
Now the recommended day norm of B9 vitamin for pregnant women is 0.8 mg, and for all others - 0.4 mg. In some states it is legislatively offered to enrich products with B9 vitamin, in particular a bakery goods.
Sources of folic acid
It is possible to fill up the organism with folic acid by means of medicines or inclusion in a diet of the products containing B9 vitamin. Especially there is a lot of it in leaves of green plants. From here folic acid also received the name: in translation from a Latin "folium" - a leaf. Greens and vegetables are rich with B9 vitamin: spinach, asparagus, lettuce, carrots, pumpkin, beans, beet, green peas, cabbage, tomatoes. It is a lot of folic acid and in fruit. It contains in a melon, apricots, avocado, oranges. There is it and at animal products: liver, cheese, meat, milk, vitellus. Also B9 vitamin contains in whole wheat and dark rye flour, a beer yeast. So that to fill standard daily rate of folic acid it is necessary to eat four average heads of cabbage of boiled broccoli or 100 g of a chicken liver, to drink four glasses of orange juice or one tablet of a beer yeast. It must be kept in mind that folic acid collapses at thermal treatment of products. So, the new milk contains a lot of folic acid, at the same time in sterilized and pasteurized this vitamin isn't present. When cooking products more than a half of B9 vitamin which is contained in them is lost. For completion of its shortage in an organism it is better to eat vegetables and fruit in the raw. If without heat treatment the products don't tempt at you appetite, you carry out it as soon as possible. You cook or fry on strong fire and whenever possible in the closed ware.
What the shortage of folic acid is dangerous by
The lack of B9 vitamin is quite widespread. As he participates in formation of uniform blood cells, at its shortage the anemia develops. Also the lack of folic acid causes insomnia, irritability and forgetfulness. As a rule, the permanent shortage of B9 vitamin often meets at women with a cervical dysplasia (anomaly in a neck of the uterus) and at those who accept hormonal contraceptives. It is recommended to last to drink folic acid courses. In addition, its shortcoming often meets at those who have some mental disorders, a depression, ulcer colitis and a disease Krone.