What foods contain folic acid B9?

An increasing number of women are deficient in folic acid. L’Esteban, a French study, conducted with 2,503 adults and 68 adolescentsindeed showed that 13.4% of persons of reproductive age in 2016 vitamin B9 insufficient (less than 3 ng/l of blood), compared to 7.2 percent in 2006.

“This increase was to continue and exceeded 15 percent today. limit Nathalie Ballesteros, pharmacist and naturopath, responsible for training in the Lescuyer laboratory. This is explained by an unbalanced diet, but also by the deterioration of food quality and the increased number of patients with intestinal porosity.

This situation is worrying as much folic acid deficiency promotes Alzheimer’s disease, age-related macular degeneration (AMD) and cardiovascular disorders.s, including myocardial infarction.

And during pregnancy, it can cause birth defects and natural terminations of pregnancy.

B9 deficiency: women are most at risk

Pregnant women are primarily concerned because “the need for vitamins B9, but also for vitamins B1, B2, B6 and B12 increases during pregnancy,” explains Dr. Jean-Michel Cohen, famous doctor and nutritionist.

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And since many young women are already deficient in folic acid before conception, the risk of deficiency is real. “The latter may be the cause of spina bifida, a serious neurological abnormality that disrupts the closure of the fetal neural tube,” the expert adds. It can also cause placental abnormalities, growth retardation and low birth weight in the unborn child.”

Heavy users of tobacco and alcohol are also more prone to folate deficiency because their needs are also increased. “Insufficient intake of fruits and vegetables is another risk factor for insufficient intake of folic acid, emphasizes Nathalie Ballesteros. Taking certain medications (aspirin, anti-epileptic drugs, etc.) bariatric surgery or intestinal hyperpermeability due to imbalance microbiota can also limit the absorption of this vitamin, leading to a deficiency.”

Foods to eat to fill up on folic acid

To ensure adequate intake of folic acid, it is better to bet on food first.

The yeastgreen leafy vegetables (spinach, watercress, lamb’s lettuce, sorrel, etc.), asparagusbroccoli, radishes, green beans, split peas, fresh pollen and wakame are especially well-stocked.

Many fruits are also full of it, esp Red fruits and citrus fruits (oranges, clementines, grapefruits…), as well as egg yolk and offal (veal liver, lamb’s liver, cod liver…).

Be careful, however, because vitamin B9 is heat-sensitive, so it breaks down when these foods are exposed to high temperatures. “That’s why it’s better to prefer gentle cooking, like steaming,” advises Nathalie Ballesteros.

Choose green vegetables and sprinkle on prepared dishesfresh herbs (chives, cherries, parsley…) are also good choices.

Should we complement each other in B9?

Scientific studies have proven thisFolic acid supplements during pregnancy reduce the risk of spina bifida by about 70%. “Supplementation should begin before conception, as soon as contraception is discontinued, and continue throughout pregnancy and up to eight weeks postpartum, at 400 μg per day,” says Dr. Jean Michael Cohen.

People prone to AMD are also interested in supplementation, especially if their diet is deficient in folic acid. The same is true for patients who are illanemia, indigestion or mouth problems (eg glossitis) associated with vitamin B9 deficiency. Consult your doctor.

The correct dose is 330 mcg per day for men and 300 mcg for women, except during pregnancy. Overdosing can mask severe deficiency symptoms vitamin B12which, according to the National Health Protection Agency, can cause irreversible neurological damage (handles). However, in the treatment of anemia, doses of 5 to 15 mg may be prescribed as an exception.

Folic acid is available in tablet form, alone or in combination with other B vitamins, including B6 and B12. “When choosing a supplement, read the instructions carefully to avoid products that contain nanoparticles and too many synthetic excipients, advises Nathalie Ballesteros. The mention of “plant-based folic acid” is misleading, because no vitamin B9 sold n is of natural origin.”

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