What is the function of water-soluble folic acid (vitamin M)? Insufficient grades, how to supplement them correctly?

Folic acid, also known as vitamin M and vitamin B9, is named for its rich content in plant green leaves. Slightly soluble in water, it is unstable to heat, light and acidic solutions, but stable to heat in alkaline and neutral solutions, and the loss of folic acid after cooking and processing can reach 50% ~ 90%. Folic acid participates in the whole process of human metabolism, is an essential vitamin for synthesizing human DNA, and has great influence on human life and reproduction.

physiological function

1. It can promote the production of normal red blood cells, prevent anemia, and is beneficial to the normal birth of women in reproductive period.

2. Regulate the development of embryonic and fetal nerve cells to prevent some congenital defects. In addition, it can also promote the mother's milk secretion.

3. It can maintain the health of nervous system and the normal development of gastrointestinal and sexual organs, improve skin health and prevent the occurrence of oral mucosal ulcers.

4. It also has a certain influence on the regeneration of human white blood cells.

5. If folic acid, pantothenic acid and p-aminobenzoic acid are ingested at the same time, spontaneous occurrence can be prevented.

Poor performance

1. leads to the baby's congenital deficiency. For men who plan to be fathers, folic acid deficiency will reduce the concentration of semen, and may also cause abnormal chromosome separation in sperm, thus bringing the possibility of serious diseases to future babies.

Lack of folic acid during pregnancy can lead to miscarriage, stillbirth and congenital malformation of infants, such as neural tube malformation and spina bifida. Studies have shown that folic acid supplementation can effectively reduce the incidence of neural tube defects in infants, and folic acid supplementation can only be obtained from diet.

2. Folic acid, which causes cardiovascular diseases, plays an important role in removing a substance called homocysteine from the blood, and high content of homocysteine will increase the possibility of arteriosclerosis, coronary heart disease and stroke.

3. Folic acid deficiency that causes megaloblastic anemia will inhibit DNA synthesis, lead to abnormal cell division, enlarged nucleus and decreased cell number, and even lead to megaloblastic anemia in severe cases.

4. Folic acid deficiency leading to nervous system diseases can cause symptoms such as depression, mental retardation, lethargy, restlessness and memory loss.

5. Other symptoms lack of folic acid can also lead to gastrointestinal dysfunction, such as diarrhea, slow growth and development of children, glossitis, osteoporosis and other symptoms.

Lack of rationality

1. Because folic acid is unstable when exposed to light and heat in acidic solution, it is easy to lose its activity in food processing, such as boiling and heating, and food stored indoors will also lose its own folic acid, and vegetables will lose 50% ~ 70% after 2 ~ 3 days of storage; Cooking methods such as soup can make folic acid in food lose 50% ~ 95%; Vegetables soaked in salt water will also lose a lot of folic acid content, so the human body can really get little folic acid from food.

2. In addition, some congenital enzyme deficiency, vitamin B 12 and vitamin C deficiency will also affect the absorption and utilization of folic acid; Increased demand of pregnant women can also lead to folic acid deficiency.

food source

Although folic acid can be synthesized in human intestine, the amount is very small. People's daily intake of folic acid mainly comes from green vegetables, cereal crops and animal foods: lettuce, spinach, tomatoes, carrots, vegetables, asparagus, cauliflower, rape, Chinese cabbage, lentils, pods, mushrooms and other vegetables; Beans and bean products; Nuts, such as walnuts, cashews, chestnuts, almonds and pine nuts; Barley, rice bran, wheat germ, brown rice and other grains; Fresh fruits, such as oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, bayberry, begonia, jujube, hawthorn, pomegranate, grapes, kiwifruit, strawberries, pears and walnuts; Liver, kidney, poultry and eggs of animals, such as pig liver, chicken, beef, mutton and other animal foods.

therapeutic regimen

1. Oral folic acid, 5mg each time, 1 ~ 2 tablets each time, 3 times a day.

2. Folic acid injection (1.5mg/ml) was injected intramuscularly, 1 ~ 2 tablets each time,/kloc-0 once a day, and the course of treatment was 20 ~ 30 days. At the same time, vitamin B 12 was added, and the effect was better.

3. Take yeast tablets orally, 20 tablets a day: or take 2 1 gemcitabine, golden partner, happy growth, etc.

People in need of compensation

1. Folic acid in pregnant women is very important for the healthy development of the fetus, especially in the first three months of pregnancy, which is a critical period for the development of various tissues and organs of the baby. In addition, the demand for folic acid in the mother's body is increasing, and the folic acid content in the mother's body is easy to lack. Therefore, pregnant women should supplement it in moderation every day, and the specific amount of supplement can follow the doctor's advice.

2. People who drink a lot will excrete folic acid stored in human liver. After a long time, it is easy to cause folic acid deficiency in the body, resulting in symptoms such as anemia and decreased ability to absorb nutrients. Therefore, folic acid supplementation must be increased.

3. Poor diet or malabsorption is very common in the elderly, which can easily lead to insufficient folic acid intake, and then lead to stroke, renal insufficiency and cataract. Therefore, the elderly should develop the habit of eating fruit every day and increase the intake of vegetables and fungus food.

4. Smokers like folic acid, because it can help eliminate cells deteriorated by smoking, and it is a very important nutrient to maintain health.

5. People with high mental stress or lack of antioxidant vitamins C and E When people are under great mental stress, the dissociation of DNA in the body will increase, so the demand for folic acid will increase relatively.

6. Folic acid in premature infants is an indispensable nutrient for erythrocyte proliferation. Because premature babies grow faster and have more chances of infection, their blood folic acid content is easy to drop, so they need folic acid more than normal babies.

7. Female contraceptives will reduce the absorption of folic acid during taking contraceptives, sometimes cervical cells will be stunted, and the skin is prone to pigmentation and become dark black or brown, and folic acid will help improve this situation.

8. Folic acid in anemia patients can help the formation of red blood cells and has a certain therapeutic effect on anemia.

9. People who often eat big fish and meat should supplement folic acid in large quantities to help the synthesis and utilization of protein, so as to avoid accumulating too much protein in the body and causing various chronic diseases.

Need to know about replenishment

1. Too high or too low folic acid level in pregnant women will affect the development of fetal nervous system. Therefore, pregnant women should follow the doctor's advice when supplementing folic acid.

2. Vegetables cooked for too long will destroy folic acid.

3. Folic acid is water-soluble and very sensitive to light, heat and air, especially folic acid in vegetables will be continuously lost with the extension of storage and cooking time. Therefore, plant food must use fresh raw materials, and try to simplify cooking methods and reduce cooking time.

Alcohol is the sworn enemy of folic acid, which will reduce the absorption of folic acid and increase the loss of folic acid, so it should be avoided as much as possible.

Excessive injury

Folic acid is a water-soluble vitamin, which generally exceeds 20 times the minimum requirement for adults (50μg/ day) and will not cause poisoning. Any substance that exceeds the binding amount of serum with tissues and peptides will be excreted from urine. The possible toxicity of taking large doses of folic acid are:

1. interferes with the function of anticonvulsants and induces seizures in patients.

2. Oral folic acid 350 mg may affect the absorption of zinc, leading to zinc deficiency, delayed fetal development and increased low birth weight infants.

3. Cover up the early manifestations of vitamin B 12 deficiency, leading to nervous system damage.

solution

The symptoms will disappear automatically after a week of reducing the dose or stopping the drug.

Classic cookbook

Lettuce and ham salad

Ingredients: lettuce150g, ham100g, spinach 50g, lemon 30g, salt 2g, mustard sauce 3g, sushi 3g and pepper 3g each.

Practice wash the lettuce and cut it into pieces; Wash spinach, cut into sections, blanch and cool; Sliced ham; Peel lemon and squeeze juice; Marinate spinach with salt, pepper and lemon juice; Spread mustard sauce on ham, get involved in spinach, and drizzle with sushi sauce.

The effects of hemostasis, nourishing blood and moistening dryness. Can be used for treating anemia, thirst, dry skin, anorexia, constipation, etc.

Characteristics Lettuce and spinach both contain folic acid. The content of lettuce is about 73 micrograms per 100 grams, which is bitter, crisp and refreshing. The content of spinach per100g is about110g, which is cool and sweet. The taste is soft and smooth.

Ham is delicious. Lemon juice is sweet and sour. This dish is harmonious in color and rich in nutrition.

strawberry pudding

Ingredients: 200g of strawberries, 50g of sweet oranges, 50g of preserved apricots, 2 eggs, 50 ml of milk, 20g of sugar and 20g of cream.

Practice: Strawberries are pedicled, washed and cut into small dices; Peel the sweet orange and squeeze out the juice; Sliced bread and preserved apricots are diced; Stir the eggs, milk and sugar evenly. Add the above materials, pour into a container coated with cream and bake in the oven.

Efficacy: nourishing yin and moistening dryness, and stimulating appetite. Can be used for treating xerostomia, inflammation, anorexia, dyspepsia, etc.

Characteristics Strawberry and sweet orange contain folic acid, and the content per100g is about 90 micrograms and 34 micrograms respectively.

Strawberries are bright red and delicious, sweet oranges are sweet and juicy, and preserved apricots are sweet and sour. This kind of fruit has bright color, sweet taste, rich nutrition and easy absorption.

Fried duck eggs with spinach

250g of spinach, 2 duck eggs, salt and monosodium glutamate 1 g, 25ml of vegetable oil, 5g of chopped green onion and 5g of Jiang Mo.

Practice spinach washing and cutting into sections, blanching and draining; Beat the eggs into a bowl and mix well; Pour the oil into the egg liquid, fry until cooked, and take it out; Add onion, ginger and spinach to the remaining oil, stir-fry slightly, pour in eggs and seasonings, and stir-fry until cooked.

Efficacy: nourishing yin, tonifying deficiency, diminishing inflammation and relieving pain. Can be used for treating sore throat, inflammation, cough, insomnia, etc. caused by yin deficiency.

Characteristics Spinach contains folic acid, which is light green in color and soft in taste. Duck eggs are rich in nutrition, sweet in taste, flat in nature and good in nourishing effect. They are produced in most areas of China, and can be preserved into duck eggs and preserved eggs, which are very popular among people. This dish is delicious and nutritious.

La pea pods

Raw materials: 400g of fresh pea pods, 0g of pepper 1 0g, 0g of red pepper10g, 0g of salt1g, 30ml of vegetable oil.

The practice is to clean the pea pods and cut the pepper into sections; Add Zanthoxylum bungeanum and Capsicum annuum, stir-fry to taste, take out, stir-fry in pea pods, and add seasoning.

Efficacy: detumescence and detoxification, clearing away heat and promoting diuresis. Can be used for treating carbuncle, sore, beriberi, dysuria, and tumor.

Features pea pods is the shell of peas that people often eat. When you open the pod, there are peas in it. Every100g pea contains about 53 micrograms of folic acid. Its taste is fresh, crisp and refreshing, and it is planted in all regions of China. Regular consumption can promote the healthy development of children. This dish is green in color, fresh and crisp, and appetizing.

Sauté ed mushrooms with cabbage

Raw materials: 250g of Chinese cabbage, 0/00g of Lentinus edodes/kloc-,20g of ginkgo, 20g of winter bamboo shoots, 25ml of salt/kloc-,25ml of vegetable oil, 5ml of soy sauce and 5ml of ginger juice.

Practice: Wash and cut Chinese cabbage, wash mushrooms and bamboo shoots, peel and cut into pieces, and blanch them with boiling water respectively; Stir-fry Chinese cabbage in hot oil for a while, pour in mushrooms, winter bamboo shoots and ginkgo, stir well and add seasoning.

Efficacy: Moisturize skin, strengthen spleen and stimulate appetite. Can be used for treating dry, rough and dull skin and spleen and stomach weakness.

Characteristic Chinese cabbage contains folic acid, and the content per100g is about110g. Its leaves are smooth and the color is light green. Used to make soup, it can quench thirst and lose weight. With mushrooms and bamboo shoots, it is not only delicious, but also nutritious. This dish is light and refreshing, beautiful and moist.

Fried cabbage with dried seaweed

Raw materials: 450g of Chinese cabbage, 50g of dried seaweed, 2g of salt, 25ml of monosodium glutamate 1 g, vegetable oil and 0/0g of starch/kloc-0.

The practice is to wash the dried seaweed, cut the cabbage into shreds, blanch it with boiling water until it is half cooked, and control the moisture; When the oil is heated to 50%, stir-fry seaweed and cabbage, add seasoning and starch until cooked.

Benefits: tonifying kidney and strengthening bones, and preventing cancer. It can prevent and treat osteoporosis, insomnia, dreaminess, arthritis, gastritis, cancer and other diseases.

Characteristic cabbage contains folic acid, and the content per100g is about100g. Its color is white and tender, its leaves are big and fleshy, and it is crisp and refreshing. It has been cultivated in China for thousands of years, and now it is planted everywhere, making it easy to buy.

As a side dish, dried seaweed also contains many nutrients. This dish is light and delicious.

Fried fish slices in sauce

350g of raw carp, salt and monosodium glutamate 1 g, 35ml of vegetable oil, 5g of shredded onion and ginger, and 0/0g of starch/kloc-0.

Practice clean carp, remove bones and thorns, and cut into pieces; When the oil is 30% hot, add shredded onion and shredded ginger and stir-fry for a while, pour in fish fillets and stir-fry, add seasoning and a little water, and thicken with starch until cooked.

Efficacy: appetizing and invigorating the spleen, clearing away heat and reducing swelling. Can be used for preventing and treating anorexia, spleen and stomach weakness, beriberi edema, and dysuria.

Characteristic carp contains folic acid, and the content per100g is about 5 micrograms. It is delicious and nutritious. In particular, the Yellow River carp is the most famous, which has been recorded in the Spring and Autumn Period, and there is a saying that "a fish jumps into the Longmen is worth a hundred times". This dish is tender and nourishing.

Spiced egg

6 raw eggs, 2g of salt, 0g of 65438+ monosodium glutamate, 6g of spiced powder, 5g of onion, ginger slices, pepper and aniseed.

Practice wrap the solid seasoning with gauze and tie it tightly; Clean the eggs, put them into the pot, add appropriate amount of water and seasoning package, cook the eggs and soak them for one day.

Efficacy: nourishing brain, tranquilizing mind, nourishing blood and benefiting qi. Can be used for treating anemia, neurasthenia, insomnia, palpitation, fatigue, qi deficiency, hepatitis, etc.

Characteristic eggs contain folic acid, and the content per100g is about 36 micrograms. It is produced all over China and has high nutritional value. It contains almost all the nutrients the human body needs. It is recognized as a good nutritional product with excellent nourishing effect and is also suitable for eating in hot summer. Spiced eggs are moderately salty, fragrant and delicious.

Dried rice and mushroom soup

Raw materials: 50g of dried mushrooms, 50g of dried seaweed, salt and monosodium glutamate 1 g, 2ml of sesame oil, 3g of pepper, 5g of chopped green onion, 5g of vegetable oil10ml, and 5g of starch.

Practice: Wash the soaked mushrooms and cut into pieces, and wash the dried seaweed; Add chopped green onion in hot oil, add appropriate amount of water to boil, add mushrooms, dried seaweed and various seasonings to fry until cooked, and thicken with starch.

The effects of invigorating stomach, reducing blood fat and blood pressure. Can be used for preventing and treating gastroenteritis, hypertension, hyperlipidemia, arteriosclerosis, cancer and other diseases.

Characteristic mushrooms contain folic acid, and the content per100g is about 63 micrograms. It is delicious and nutritious, and is considered as one of the best anti-cancer foods. There are various methods, such as frying and stewing, especially stewed mushrooms with chicken, which is a traditional dish in Northeast China. This soup is delicious and nutritious.

Carrot and pork liver soup

Ingredients: carrot 1 00g, pork liver 200g, salt and monosodium glutamate10g, soy sauce 3ml, chopped green onion10g, starch10g.

Wash carrots and pork liver and cut them into pieces, then blanch them with boiling water. Add a proper amount of water to the pot, bring to a boil, add pork liver and carrots, add various seasonings until cooked, and thicken with starch.

Efficacy: enriching blood, improving eyesight, benefiting heart and nourishing liver. Can be used for preventing and treating anemia, xeroderma, dyspepsia, night blindness, coronary heart disease, etc.

Characteristic carrots contain folic acid, and the content per100g is about 28 micrograms. It has bright color and rich nutrition, and can be used to treat eye diseases and improve hair oiliness. Pig liver is tender and soft, which can nourish liver and kidney. This soup is harmonious in color and delicious.

Porphyra and tomato soup

20g of laver, 0g of tomato 1 00g, 50g of cucumber, 5g of salt and monosodium glutamate1g, and 5g of pepper.

Practice washing and shredding laver; Wash tomatoes and cucumbers, and cut them into pieces; Add a proper amount of water to the pot to boil, add tomatoes and cucumbers, boil again, add laver and seasoning, and stir well.

The effects of clearing heat, quenching thirst, lowering blood pressure and diuresis. Can be used for preventing and treating goiter, hypertension, dysuria, chronic bronchitis, cancer and other diseases.

Characteristic Porphyra contains folic acid, the content of which is about 720 micrograms per 100 grams. It is produced in the coastal areas of China, and is mainly used for making soup. It is one of the most popular soup materials. Tomatoes are bright in color, sweet and sour in taste, and cucumbers are crisp and refreshing. This soup is refreshing to quench thirst and has a fresh taste.

Mung bean and red fruit porridge

The raw materials are 90g mung bean, 50g red fruit, 0/00g rice/kloc-and 0/0g sugar/kloc-.

Practice Clean mung beans, put them in a pot and add some water to boil. Wash the rice, wash the red fruits, remove the seeds and pedicels, put them in a pot, cook them until they are sticky, and sprinkle with white sugar.

Efficacy of invigorating spleen and qi, clearing heat and relieving summer heat. Can be used for preventing and treating anorexia, spleen and stomach weakness, skin edema, arteriosclerosis, etc.

Characteristic mung beans contain folic acid, and the content per100g is about130g. It is planted all over China, especially Ying Ge mung bean in Xuanhua, Hebei Province, which is the most famous and the top grade among mung beans. Red fruits are bright red in color and sweet and sour in taste. Rice contains many nutrients. This porridge tastes delicious, sweet and sour.

Egg pancake

4 raw eggs, 250g of wheat flour, 5g of allspice powder15g, 2g of salt, 35ml of vegetable oil and 20g of chopped green onion.

Practice: Put the flour into a basin, beat in the eggs, add the spiced powder, salt, chopped green onion and appropriate amount of water, and stir into a paste; When the oil is hot, the cake will be cooked and golden.

Efficacy of invigorating spleen and stomach, nourishing yin and tonifying deficiency. It has therapeutic effect on spleen and stomach weakness, dyspepsia, intestinal discomfort, neurasthenia and other symptoms.

Characteristic wheat contains folic acid, and the content per100g is about 8 micrograms. Wheat is widely planted in China and is an indispensable staple food for people. Eggs are nutritious, fresh and soft. This kind of cake is golden in color, delicious and appetizing.