Speaking of folic acid, many mothers may still not be very familiar with it. Folic acid is simply a water-soluble vitamin, a member of the vitamin B complex, also known as vitamin BC or vitamin M.
Don't underestimate folic acid; it may seem unremarkable in the human body, but it is an essential factor for the synthesis of proteins and nucleic acids. It is indispensable for the rapid proliferation of hemoglobin, red blood cells, and white blood cells, amino acid metabolism, and the metabolism of long-chain fatty acids and DNA in the brain.
The recommended daily intake for adults is 180-200mcg, doubled for pregnant women, and 280mcg for nursing women in the first 6 months, followed by 260mcg for the next 6 months.
Supplementing with folic acid requires care
Many foods contain folic acid, but natural folic acid is highly unstable and can be oxidized by sunlight and heat, and can be destroyed by prolonged cooking. Therefore, the amount of folic acid the body can actually obtain from food is limited. For this reason, green vegetables should not be overcooked. The bioavailability of natural folic acid is relatively low, around 45%. In contrast, synthetic folic acid remains stable for months or even years, is easily absorbed, and has a higher utilization rate by the body, about twice that of natural sources. If iron-deficiency anemia is also present, iron can be supplemented at the same time.
Cooking methods like stewing can cause a 50%-95% loss of folic acid in food.
Vegetables soaked in salt water will also suffer significant loss of folic acid.
Therefore, expectant mothers should change some cooking habits to minimize folic acid loss and increase their intake of folic acid-rich foods. To preserve the nutritional value of food, the following points should be noted:
1. Fresh vegetables should not be stored for too long after purchase. When preparing, wash first, then cut, and cook immediately, finishing the portion in one sitting. When stir-frying, use high heat and cook quickly for 3-5 minutes. When boiling vegetables, add them to boiling water to prevent vitamin loss. The water squeezed from vegetables when making fillings is rich in nutrients and should not be discarded; it can be used for soup.
2. Do not wash rice for too long, do not scrub it vigorously, and do not wash it with hot water. It is better to steam rice rather than drain the boiled water (congee-style), as the latter will cause a significant loss of nutrients.
3. Do not add alkali when congee.
4. When cooking meat, it is best to cut it into small pieces, shreds, or thin slices and stir-fry quickly over high heat. Large pieces of meat or fish should first be stewed in cold water over low heat until thoroughly cooked.
5. It is best not to eat fried foods frequently.
Finding Folic Acid in Food
Green vegetables: Lettuce, spinach, tomatoes, carrots, greens, asparagus, cauliflower, rapeseed, bok choy, lentils, beans, mushrooms, etc.
Fresh fruits: Oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, waxberries, crabapples, sour jujubes, hawthorn, pomegranates, grapes, kiwis, strawberries, pears, walnuts, etc.
Animal foods: Animal liver and kidneys, poultry and eggs, such as pork liver, chicken, beef, lamb, etc.
Legumes and nuts: Soybeans, soy products, walnuts, cashews, chestnuts, almonds, pine nuts, etc.
Grains: Barley, rice bran, wheat germ, brown rice, etc.