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Women’s Essentials Set
Folic acid from lemon peel extract as a targeted component of a women's routine.What is folic acid and what does the nutrient do in our body?
Folic acid, also known as folate or vitamin B9, is part of the vitamin B complex. The vitamin B complex is a group of eight water-soluble vitamins that play an important role in cellular metabolism. These are essential for the proper function of many enzymes and are involved in the metabolism of carbohydrates, fats, and proteins.
Vitamin B9 is specifically responsible for the following areas:
- The development of the neural tube
The neural tube is the structure that forms the brain and spinal cord in developing embryos. Folic acid is important for the proper development of the neural tube. A deficiency in folic acid can lead to severe birth defects of the brain and spine. The neural tube forms very early in pregnancy, often before a woman knows she is pregnant. Folic acid taken before and during early pregnancy can help prevent neural tube defects. - Production of red blood cells
Folic acid is important for the production of DNA and RNA and therefore plays a crucial role in the synthesis of red blood cells. A deficiency in folate can lead to anemia, a condition characterized by a decrease in red blood cells. Anemia can cause fatigue, pale skin, and shortness of breath. Vitamin B9 is thus essential for the production of red blood cells. - Reduction of homocysteine levels
Folic acid is also important for the metabolism of homocysteine. Homocysteine is an amino acid involved in the formation of blood clots. High homocysteine levels are associated with an increased risk of heart disease and stroke. Folate can help lower homocysteine levels and thus help prevent such dangerous diseases.
The right daily requirement is essential
Most people cannot get enough folic acid from food alone. However, each person is individual and requires a dose tailored to their age and life.
The maximum permitted amount of folic acid/folate in Switzerland is 750 µg per daily dose.
Pregnant and breastfeeding mothers have a comparatively very high need for folate. During pregnancy, a requirement of 550 µg per day is often recommended. For breastfeeding women, a requirement of 450 µg per day is considered sensible.
Important: If you are unsure which dose of vitamin B9 is right for you, please consult your doctor first.
The best folic acid foods
Not many plant-based foods contain much vitamin B9. However, foods with the highest folic acid content mainly include green leafy vegetables such as spinach.
By the way, the name of the vitamin is derived from the Latin word ‘folium’, which translates to ‘leaf’.
Of course, there are other foods that contain vitamin B9. Thus, the daily requirement can also be met exclusively through diet, but many folate-rich foods must be consumed.
To give you a small overview of which foods are suitable, we have compiled a small list for you.
Plant sources (per 100 grams):
- Wheat germ: 304 µg
- Kale: 187 µg
- Brussels sprouts: 182 µg
- Spinach: 145 µg
- Lamb's lettuce: 145 µg
- Asparagus: 108 µg
- Leek: 103 µg
- Oat flakes: 87 µg
- Beetroot: 75 µg
- Cherries: 52 µg
- Grapes: 43 µg
- Raspberries: 30 µg
Animal sources (per 100 grams):
- Beef liver: 226 µg
- Camembert: 40 µg
- Cow's milk: 3.5 - 4 µg
Caution when preparing
It is especially important to include plenty of fresh fruits and vegetables in the diet. However, you should be careful when preparing them. Like many B vitamins, vitamin B9 is sensitive to heat and light. Therefore, vegetables should only be cooked until tender-crisp or steamed to retain as much folate as possible.
Frequently Asked Questions
It is a water-soluble vitamin, also called Vitamin B9, which belongs to the family of B vitamins. Vitamin B9 is found in green leafy vegetables, legumes, nuts, and fortified foods. It helps the body form healthy, new cells.
In general, it is usually recommended for women of childbearing age to take sufficient amounts of vitamin B9. However, you should start taking a supplement with 400 µg of folic acid per day at least one month before you try to become pregnant. If you are already pregnant, you should ensure you get enough folic acid. However, discuss all details regarding intake with your attending physician if you have any uncertainties.
As long as the daily dose is not consistently exceeded, there is no set duration for intake. However, you should always ensure not to exceed your recommended daily dose. Most experts recommend taking a break from such supplements every 6 to 8 weeks. This allows your body to build up its own folate stores and reduces the risk of side effects from excessive intake.
It is best to take vitamin B9 with a healthy diet that includes green leafy vegetables and fruit. You can also take a dietary supplement that contains folate. These preparations are available in many different forms. For example, they come as folic acid tablets, capsules, or powder. Each of these forms of intake has its own advantages.
Good sources of folic acid include, among others:
• Green leafy vegetables, such as spinach, kale, and kohlrabi
• Legumes, such as black beans, lentils, and peas
• Fortified foods, such as fortified bread, cereals, pasta, rice, and flour
• Some breakfast cereals, breads, and other grain products are fortified with folate.
You can find vitamin B9 in many different places. You can buy it at your local health food store, online, or even in some grocery stores. But no matter what you choose, make sure to select high-quality products and reliability. Reviews on the internet can help you with your decision. <br> In our shop, you will surely find what you are looking for. We offer you the highest quality vitamin B9 supplements in various forms.
