Dietary Sources Of Iron And Folic Acid

Folic acid is a collective term for pteroylglutamic acids and their oligoglutamic acid conjugates. Folic acid deficiency results in macrocytic anemia due to impairment of erythrocyte synthesis and is associated with elevation of plasma homocysteine levels, a risk factor for cardiovascular disease, including coronary atherosclerosis, stroke, and thromboembolism.

While the dietary sources of folic acid are in abundance, proper care should be taken while cooking. The more you burn the gas the less the nutrients so just try to steam the vegetables. One other way to save the folic acid content is through heating them with as little water as possible. Natural sources of folic acid include whole-grain breads and cereals, orange juice, kidney beans, yeast, liver, and dark green leafy vegetables such as broccoli, kale, and spinach.

Folic acid and cobalamin (vitamin B12) serve as components of coenzymes in 1-carbon reactions such as the methylation of homocysteine to methionine. Other sources would include citrus fruits and juices, dried beans and peas, fortified breads, cereals, lentils, legumes, peanuts, whole grain products, beef, chicken, cabbage, Brussels sprouts, spring greens, kale, okra and fresh peas and the pulses are chickpeas, black-eyed beans, and lentils. Neural tube birth defects during pregnancy are prevented by use of folic acid supplements.