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Table of contents:
2 What does the body need folic acid for?
3 Which foods contain folic acid?
4 What is the daily folic acid requirement?
5. pregnancy, desire to have children & folic acid requirements
6. what happens with a folic acid deficiency?
7. What causes can a folic acid deficiency have?
1. what is folic acid?
Folic acid belongs to the group of B vitamins. It is also known as vitamin B9 and is a water-soluble vitamin. The human organism cannot produce the vitamin itself. It must be taken in with food. Folic acid is found in animal and vegetable foods. In the human organism, the vitamin is involved in cell division, growth processes and blood formation. It is essential for the production of genetic material and for the formation of red and white blood cells.
2 What does the body need folic acid for?
Folic acid is involved in numerous metabolic processes and is essential for the human body. In the bone marrow, folic acid supports the formation of red and white blood cells. The vitamin is involved in the production of nucleic acids, which are the carriers of our genetic information. Other tasks include the division and new formation of cells and blood formation. Folic acid helps in DNA, RNA and protein metabolism and in the breakdown of the acid homocysteine.
3 Which foods contain folic acid?
A natural source of folic acid is mainly green leafy vegetables. Folic acid is found in large quantities in cabbage, tomatoes, legumes, wholemeal products and eggs. This is where the name comes from, because "folium" is the Latin word for leaf. Folic acid is a very light-sensitive vitamin. External influences such as heat, light and oxygen can have negative effects on foods containing folic acid. Therefore, folic acid-containing products must be handled and stored carefully.
TOP 10 foods with a high folic acid content: (µg per 100 g)
1. chick peas 340 µg
2. wheat germs 300 µg
3. soya beans 200 µg
4. kale 190 µg
5. seaweed 180 µg
6. peas 150 µg
7. mung beans 140 µg
8. peanuts 125 µg
9. cress 110 µg
10. sunflower seeds 100 µg
4. what is the daily folic acid requirement?
The German Society for Nutrition (DGE) recommends a daily intake of 400 micrograms of folic acid for an adult. People who consume larger amounts of alcohol have a higher folic acid requirement. For women who want to have children, nursing mothers or pregnant women, the recommended intake of folic acid is 800 micrograms per day. The dosage and daily requirement can vary in certain life situations, such as pregnancy and breastfeeding or during heavy physical exertion. Height, weight and sex play an important role in calculating the requirement.
5. pregnancy, desire to have children & folic acid requirement
Folic acid is essential during pregnancy. Especially in the first three months of a pregnancy the need for the vitamin is particularly high. As many women already find it difficult enough to consume sufficient folic acid and the folic acid requirement is even higher during pregnancy, doctors recommend taking folic acid preparations in addition to a balanced diet. There are connections between an insufficient folic acid supply and infertility, which is why women who want to have children are also advised to take folic acid in the form of dietary supplements.
6 What happens if there is a folic acid deficiency?
A folic acid deficiency in an adult leads to a new formation of red blood cells. This can lead to anaemia. A folic acid deficiency can lead to severe developmental disorders in an unborn child during pregnancy. A folic acid deficiency produces red blood cells which are disturbed in their function and no longer function. Typical symptoms of a folic acid deficiency are paleness, breathing difficulties, an increased tendency to bleed and inflammation of the mucous membranes. Other symptoms may include a reddened tongue, depression, tiredness and irritability. If folic acid deficiency is suspected, you should definitely consult a doctor of your choice. The haemoglobin value can be determined fairly accurately by taking a blood sample from your family doctor. The blood taken is then analysed in the laboratory. In rare cases, the haemoglobin level is also determined by a urine sample. If you suspect a folic acid deficiency, you should tell your doctor about the exact symptoms to make sure that they are actually due to a low haemoglobin level. In the case of folic acid deficiency anaemia, the red blood cells are enlarged and can be stained more strongly. We also recommend several tests, as a single test is only ever a snapshot of the haemoglobin level.
7 What are the possible causes of a folic acid deficiency?
An insufficient concentration of folic acid can have various causes.
- through an incorrect or inadequate diet
- Alcoholism
- a disturbed absorption in the gastrointestinal tract, chronic intestinal diseases
- Taking certain medicines
- increased need during pregnancy or lactation
8. folic acid capsules or folic acid tablets?
Folic acid is offered in the form of capsules and tablets. Both forms are easy to handle and get into circulation quickly. However, folic acid tablets are sold in pharmacies, which in many cases have been produced with artificial additives or abroad. Folic acid capsules often contain only the active ingredient in a vegetable cellulose shell and can therefore be produced without fillers. In general, care should always be taken to ensure that the product was produced in Germany in order to guarantee a consistently high preparation quality.
Vitamineule® Folic acid capsules
In our online shop you will find our Vitamineule Folic Acid capsules without artificial additives. Each capsule contains 800 µg pure folic acid. Each can contains 90 capsules. Besides fast & free shipping we offer a voluntary six-month return guarantee for all products.
9. conclusion
Folic acid is a vitamin and is also known as vitamin B9. As it cannot be produced by the body itself, it must be taken in with food. Folic acid is involved in numerous metabolic processes. In the human organism, the vitamin is involved in cell division, growth processes and blood formation. One of its most important tasks is the formation of red and white blood cells. Green leafy vegetables in particular contain a lot of folic acid. Folic acid is found in larger quantities in cabbage, tomatoes, legumes, wholemeal products and eggs. As folic acid is a very light-sensitive vitamin, these foods should be handled very carefully and stored properly. The German Society for Nutrition recommends a daily intake of 400 micrograms of folic acid for an adult. During pregnancy the folic acid requirement is very high, so folic acid preparations should be taken in addition to a healthy diet. A folic acid deficiency can be quickly remedied by taking food supplements.