This is especially true for expectant mothers, since the lack of vitamin B9 in their body can lead to horrific consequences ...
What benefits does the body bring with folic acid
Folic acid (vitamin B9 ) is a substance absolutely necessary for women's health. It is this vitamin that helps the body to produce new cells, including blood cells, promotes healthy hair growth and skin renewal, provides stability of our nervous system to stresses, good brain cells, improves heart, stomach and liver function, helps to improve appetite. Also, scientists in numerous studies have found that the use of folic acid can reduce the risk of developing and developing ovarian and breast cancers.
In short, folic acid is exactly what every woman needs to maintain health and preserve beauty. Therefore, it is very important to make up your diet in such a way that the products containing vitamin B9 enter the menu in sufficient quantity. And it's worth noting: these foods are mostly low-calorie - which means that even those who adhere to the diet can fully ensure the intake of folic acid in the body.
Signs of a lack of folic acid in the body
There are a number of symptoms that may indicate that the diet contains insufficient foods rich in folic acid. This, in particular, a constant sense of depression, severe headaches and weakness. Also, a deficiency of vitamin B9 may be manifested by such symptoms as forgetfulness, sleep disturbance or insomnia, digestive disorders, severe weight loss, deterioration of hair quality and early graying. It is possible that these symptoms can signal the onset of any disease. Do not leave them without attention, it is best to consult a specialist who, if necessary, will prescribe a course of folic acid in capsules.
Folic acid in our diet
In order to make a diet that will ensure the intake of the necessary amount of vitamin B in the body, you should know in which foods the folic acid is contained in the greatest amount. First of all, it is a number of grain crops - for example, wheat. It is known that sprouted wheat grains are a real storehouse of vitamins and nutrients, especially of folic acid. No less useful are bran, lentils and soybeans, these foods also contain a lot of folic acid. Rich in vitamin B9 liver, poultry meat, as well as egg yolks. But lovers of vegetarian food should recommend including more nuts, cauliflower, broccoli, spinach and asparagus in your diet. Ideally, if you cook steamed or eat vegetable products in raw form: so you can keep the food in the greatest amount of vitamins, including folic acid.
Folic acid during pregnancy
Vitamin B9 is necessary for every woman, but for a pregnant woman it is needed twice. It should be remembered that the lack of folic acid in the body during pregnancy can cause the fetus to develop inadequately, and if there is an acute deficit of this vitamin, it is even possible that the child develops heart defects, as well as certain palate defects or such a defect, as a "hare's lip." In order to prevent such complications, you should not only correctly make up your diet, but also eat folic acid of pharmaceutical origin, in capsules. This vitamin can be purchased at pharmacies, and the gynecologist necessarily prescribes it to each of its patients in the first trimester of pregnancy. Remember that the daily norm of this vitamin for a pregnant and lactating woman is twice as much as that needed for an adult person - this is approximately 400 mcg. Try to eat in a balanced way, if necessary take vitamins - and be healthy!