Vitamin B9 (folic acid)
To vitamin B9 include a group of compounds - folic acid, folacin, folate.
Vitamin B9 - water-soluble vitamin, it is highly soluble in water at alkaline values of pH. Easily destroyed during cooking and light.
Sources of vegetable
Legumes, green leafy vegetables, carrots, cereals (barley), bran, buckwheat and oat cereals, legumes, yeast, nuts, bananas, oranges, cantaloupe, apricots, pumpkin, yeast, dates, mushrooms, radishes
Sources of animals
Liver, beef, lamb, pork, chicken, egg yolk, milk, cheese, salmon, tuna
Synthesis in the body
Synthesized by microorganisms of the colon
It should be remembered that the heat treatment destroyed up to 90% of folic acid contained in raw food. So, when cooking vegetables and meat loss of folic acid reached 70-90% at the roasting meat - 95% when cooking eggs - 50%.
Stocks of folic acid in the body are depleted with regular use of alcohol.
Bifidobacteria supplementation increases the synthesis of folic acid in the colon.
Action
Folate coenzymes involved in the biosynthesis of purine and pyrimidine osnovyny, nucleic acids, amino acids, as well as increase the use of the body of glutamic acid and tyrosine.
Folic acid has been actively involved in the processes of regulation of the functions of blood, has antianemic impact in macrocytic anemia. Also have a positive effect on bowel function and liver, increases the content of choline in the liver and prevents it from fatty infiltration.
Folic acid supports the immune system, contributes to the formation and functioning of white blood cells.
Folic acid plays an important role in pregnancy. It regulates the formation of nerve cells of the embryo, which is essential for normal development. Daily intake of folic acid in early pregnancy may prevent such defects of the nerve trunk of the fetus as anentsefaliya and spina bifida (spina bifida) in 75% of cases.
In addition, folic acid prevents premature births, the birth of premature infants and premature breakthrough amniotic membrane. Folivevaya acid is indispensable for the removal of postpartum depression, so that it can rightly be called the most important "female" vitamin.
In high doses folic acid has estrogen action, it can slow down the onset of menopause and reduce its symptoms, and adolescent girls, it can adjust the delay of sexual development.
Folic acid deficiency is common among people with psoriasis. Together with vitamin B12 folic acid helps equalize the loss of pigmentation caused by vitiligo, as well as helping with acne.
The daily need of recommended daily requirement for vitamin B9, depending on the age of 0-1/2 - 40 1/2-1 - 60 3.1 - 100 4.6 - 200 7.10 - 200 11-14 - 200 15-18 - 200 19-59 - 200 60-74 - 200> 75 - 200 11-14 - 200 15-18 - 200 19-59 - 200 60-74 - 200> 75 - 200 Pregnant - 200 Nursing - 300 symptoms of hypovitaminosis
Red tongue, anemia, lethargy, fatigue, insomnia, anxiety, digestive disorders, bloom, growth retardation, breathing difficulties, memory problems, birth defects of offspring.
