Guidance expert Yu Kang: Deputy Director of Clinical Nutrition, Peking University Peking Union Hospital, Chief Physician, Professor, Associate Editor of "Chinese Clinical Nutrition" magazine, member of Nutrition Standards Committee of Ministry of Health.
Folic acid is a water-soluble vitamin that is one of the B vitamins. It does not seem to be too insignificant, but it is an essential factor for the synthesis of proteins and nucleic acids. Hemoglobin, red blood cells, rapid proliferation of white blood cells, amino acid metabolism, DNA metabolism in the brain, and so on.
There are many foods containing folic acid, but because natural folic acid is extremely unstable and susceptible to oxidation by sunlight and heat, prolonged cooking can be destroyed, and the amount of folic acid that the human body can obtain from food is not large, so green vegetables should not be cooked. Cook for too long, too bad. The bioavailability of folic acid is relatively low, only about 45%; and the synthetic folic acid can remain stable in a few months or years, and it is easy to absorb and has high human utilization, which is about 1 times higher than natural products. Therefore, if there is a lack of folic acid, folic acid can be supplemented synthetically. If iron deficiency anemia occurs, it can also supplement folic acid while supplementing iron.
The recommended folic acid intake (RNI) for adults was 400 micrograms for pregnant women and 600 micrograms for pregnant women. The maximum tolerable intake (UL) for adults and pregnant women was 1000 micrograms. Studies have shown that soups and other cooking methods can cause 50% to 95% loss of folic acid in food; brine-soaked vegetables also have a large loss of folic acid. Therefore, pregnant women and the elderly should change their cooking habits, minimize the loss of folic acid, and increase the intake of foods rich in folic acid.
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