Main sources of folate (folic acid)
Vegetables and leafy plants are the main source of this vitamin. Liver, mushrooms, spinach, potatoes, meat, legumes and whole wheat are other sources of folate.
Folate is very necessary for the development of the neural tube of the fetus during pregnancy, and its deficiency during pregnancy can cause defects in the nervous system. Therefore, it is necessary to consume green leafy vegetables and other sources of this vitamin and its supplements during pregnancy.
Also, this vitamin is needed for the production of white and red blood cells in the bone marrow and for the formation of “heme” in hematopoiesis, and its deficiency can cause anemia.
Deficiency of this vitamin along with B12 deficiency can lead to cardiovascular diseases. (due to homocysteinemia)
Although the sources of folate are many and cheap (vegetables), but due to incorrect consumption, a large amount of this vitamin (50-90%) is lost due to storage and cooking processes.
For example, a significant amount of this vitamin is wasted in the processes of chopping, freezing and frying vegetables. Folate deficiency can lead to anemia, general weakness, depression and homocysteine. The need for folate increases before pregnancy, pregnancy and breastfeeding.
Due to the importance of this vitamin, some countries add it to food as a supplement (for example, to flour).
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16 February 2014 15:23
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