Table of contents:
- Various Functions of Folic Acid for He alth
- Variety of Folic Acid Rich Foods
- How to Sufficient Folic Acid Needs
Folic acid is a type of water-soluble B-complex vitamin. This substance has many important roles for he alth, starting from the formation of red blood cells, supporting the immune system, to supporting the growth and development of the fetus and children
Pregnant women may already be familiar with folic acid or also known as vitamin B9. In addition to supporting the formation of organ systems in the fetus, this one nutrient can also ensure the fetus continues to grow and develop properly in the womb.
Not only pregnant women, folic acid can also provide various benefits for adults and children. This nutrient can be obtained from a variety of foods that contain lots of folic acid or in the form of supplements.
Various Functions of Folic Acid for He alth
The following are some of the functions of folic acid for he alth when the amount is fulfilled properly:
1. Helps the process of forming cells and body tissues
To build and repair body tissues, folic acid will work together with other nutrients, such as protein, amino acids, vitamin B12, and vitamin C. These nutrients play an important role in forming damaged body cells and support the process recovery of the body when injured or sick.
2. Prevent red blood cell deficiency or anemia
One of the functions of folic acid is to form red blood cells. Without enough folic acid, red blood cell production will decrease and increase the risk of anemia.
In addition to folic acid, the body also needs iron and vitamin B12 to produce enough red blood cells.
3. Maintain endurance
A study says that folic acid and other nutrients, such as amino acids, vitamin B12, vitamin A, vitamin C, vitamin D, and selenium, play an important role in keeping the body's immunity strong.
When the body's nutritional intake is adequate, the production of white blood cells will run smoothly so that the immune system remains strong in fighting germs and viruses that cause disease.
4. Prevent the occurrence of congenital abnormalities in the fetus
The formation of organ systems, such as nerves and brain, as well as fetal body tissues has occurred since the early stages of pregnancy. To support this process, the fetus needs adequate nutritional intake, especially folic acid.
Intake of this nutrient plays an important role in preventing the occurrence of congenital malformations of the nerves and brain, such as anencephaly and spina bifida.
In addition, folic acid also plays an important role in supporting fetal growth and development, increasing fetal weight, and preventing the fetus from being born prematurely. Therefore, it is important for pregnant women to have adequate intake of folic acid and other nutrients to support fetal he alth.
Variety of Folic Acid Rich Foods
Folic acid can be found in many types of food. In addition to enoki mushrooms, here are some choices of foods rich in folic acid that are very good for consumption:
- Green vegetables, such as spinach, string beans, broccoli, cauliflower, and lettuce
- Beans, such as peas
- Fruits, such as melons, bananas, avocados and lemons
- Other folate-fortified foods, such as breads, cereals, and juices
- Beef and chicken liver
- Fish and eggs
How to Sufficient Folic Acid Needs
The need for folic acid for each person is different, depending on age and gender. Certain conditions, such as pregnancy, can also affect the level of folic acid the body needs.
The following are recommendations for daily folic acid intake based on the 2019 nutritional adequacy rate (RDA):
- 160–200 micrograms/day for 1–6 year olds
- 300 micrograms/day for 7–9 year olds
- 400 micrograms/day for men and women over the age of 10
- 600 micrograms/day for pregnant women
If your folate needs cannot be met from food, you can take folic acid supplements. Consumption of this supplement should be done based on a doctor's recommendation so that the dosage is according to the needs and conditions of your body.
If you are still in doubt, consult your doctor about the amount of folic acid intake you need and whether or not to take folic acid supplements to meet these needs.