Best Folic Acid Sources for a Healthy Life
Folate is an important vitamin b complex nutrition. It has immense health benefits. Our body cannot synthesise this nutrition on its own. We should take from external sources. There are many folic acid sources. In fact all the fruits and vegetables we take has different amount of folate. But there are foods which are rich in folate should be considered to improve the folate level.
The nutrition folate when bio synthesised we get folic acid. Our body will bio synthesis when we take natural foods like fruits, vegetables and meat. There are ready-made folic acid available in the form of fortified foods and supplement.
Broccoli, spinach, green turnip are rich in folate. Since 40 to 50% of the this nutrition will be wasted when we boil the vegetables we should discount to this extent to have appropriate dosage. Generally people prefer to take these vegetables in the form of soups. That is why I highlighted the above wastage.
Citrus fruits have high amount of folate. For example orange, pineapple, strawberry etc., have good amount of folate. If you take fruits salad better you add these fruits if you want to get folate into your diet. Here you will get the full benefit of this nutrition because you do not cook them.
Pig liver is considered to be the best source of this nutrition. Again when you cook meat the loss of nutrition is not that much when you cook vegetables. So you are bound to get more of this nutrition than taking cooked vegetables.
It is mandatory in some countries to fortify breads and breakfast cereals with folic acid. You can find out from the label declaration of these products to understand the dosage. Here the problem will be the total availability of this nutrition to your body when you consume these foods. The reason is that even before the foods reach the pancreas where all the nutrition are metabolised the nutrition will be dissolved. So again you are not going to get the full benefit.
Having known the folic acid sources we should also know the required dietary allowance. All of us should have 400 to 500 mcg daily. In the case of pregnant woman she should have 600 mcg per day. This is because folic acid is important for the fetus to develop the brain and the spine. Inadequate folate will lead to babies with neural defects. It is very dangerous.
It is required for production of red blood cells. If you are deficient in folic acid you are bound to have anemia, diarrhea, heart palpitation etc. Sometimes the b12 deficiency masks the folic acid deficiency in nervous related problems. It is better to consult the physician before you decide on your own to cure acute nervous symptoms.
Many times it is not possible to get proper amount of folic acid. For example you have to take 20 oranges to get 400 mcg of folic acid daily. It is impossible. The best alternative is to take normal diet enriched with the above said fruits and vegetables supplemented by natural nutrition supplement. That will provide holistic approach.
I know a fantastic natural nutrition supplement that has more than 70 natural herbs and salts. This provides me required amount of folate and also I get synergy out of all the nutrition. I consider this is the best folic acid sources. Visit my website to know more about this great nutrition.
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