One of the folic acid vitamin B complexes, equivalent to pteroyl glutamate, is extracted and purified from spinach leaves, and is named folic acid. It can promote the maturation of juvenile cells in bone marrow. The lack of folic acid in humans can cause macrocytic anemia and leukopenia, which is especially important for pregnant women. Causes and types of fetal malformations are many, among which fetal malformations due to folic acid deficiency are rarely known. Folate deficiency may cause congenital malformations of the nerves, namely spina bifida, anencephalus, and meningocele. The incidence of these three congenital diseases is high in some rural areas in northern China.
In recent years, studies have found that folic acid has the effect of preventing nervous system defects. The U.S. Food and Drug Administration proposed that each woman of childbearing age should consume 400 micrograms of folic acid per day, which is especially important during early pregnancy, because early stage is the crucial period for the development of fetal nerve organs. Folic acid is a kind of vitamin and it is an important ingredient in the diet. Folic acid is contained in the liver, bamboo shoots, fruits, wheat and green vegetables. For the next generation of health, pregnant women must correct the bad habits of partial eclipse, eat and eat foods rich in folic acid, such as spinach, milk, animal liver, potatoes, fruits, tomatoes, etc., to eliminate or reduce the possibility of folic acid deficiency.
What foods contain more folic acid? What to eat folic acid? What are the folic acid foods?
Green vegetables: lettuce, spinach, asparagus, cauliflower, rape, bokchoi, greens, lentils, pods, tomatoes, carrots, pumpkins, mushrooms, etc.;
Fresh fruits: oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, bayberry, jellyfish, wild jujube, hawthorn, pomegranates, grapes, kiwifruit, pears, walnuts, etc.;
Animal foods: animal liver, kidney, poultry meat and eggs, such as liver, beef, mutton, chicken, egg yolk;
Beans, nuts and other foods: soybeans, soy products, walnuts (including walnut oil), cashews, chestnuts, almonds, pine nuts, etc.;
Cereals: whole wheat flour, barley, rice bran, wheat germ, brown rice and so on.
The folic acid-rich kiwifruit is especially recommended:
Kiwifruit contains up to 8% folic acid, which is known as the “large natural folic acidâ€. Pregnant women eating kiwi as usual before or during pregnancy can help prevent fetuses from having various birth defects and congenital heart diseases.
What to eat folic acid? Folic acid supplements have stress:
There are many foods containing folic acid, but due to the fact that folic acid is unstable when exposed to light and heat, it is easy to lose its activity. Therefore, the amount of folic acid that the body can really obtain from food is not much. Such as: vegetable storage 2 - 3 days after the loss of folic acid 50% - 70%; soup and other cooking methods will make food folic acid loss of 50% - 95%; brine soaked vegetables, folic acid ingredients will also be a great loss . Therefore, people have to change some cooking habits to minimize the loss of folic acid, but also to enhance the intake of foods rich in folic acid. Several general guidelines for maintaining food nutrition:
1, buy fresh vegetables should not be put for a long time. The production should be washed before cutting, frying now, once finished. When cooking, emergency fire stir fry, 3 - 5 minutes. When cooking, you should open the water and then put the dish to prevent the loss of vitamins. The vegetable water that is squeezed out when filling is rich in nutrition and should not be discarded. It can be used as soup.
2, Taomi time should not be too long, should not be forced to wash, should not use hot water to wash rice; rice to boring rice, steamed rice is appropriate, should not do with rice, otherwise it will make a lot of nutrients loss.
3, when the porridge should not add alkali.
4, when making meat dishes, it is best to cut the meat into pieces, filaments or small slices, acute fire speculation. Large pieces of meat and fish should first be put in cold water and boiled over low heat.
5, it is best not to eat fried foods.
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