{"id":13986,"date":"2021-09-30T16:25:19","date_gmt":"2021-09-30T14:25:19","guid":{"rendered":"https:\/\/pianetadonna.aogoi.it\/non-categorizzato\/what-foods-contain-folate-and-folic-acid\/"},"modified":"2024-06-07T13:48:28","modified_gmt":"2024-06-07T11:48:28","slug":"what-foods-contain-folate-and-folic-acid","status":"publish","type":"post","link":"https:\/\/pianetadonna.aogoi.it\/en\/pregnancy-prevention\/folates-and-folic-acid-whats-the-difference\/what-foods-contain-folate-and-folic-acid\/","title":{"rendered":"WHAT FOODS CONTAIN FOLATE AND FOLIC ACID?"},"content":{"rendered":"<p><strong><span>Folates<\/span><\/strong><span> must necessarily be introduced through food as our body is unable to produce them. The reserves are limited and about half are found in the liver. <\/span><\/p>\n<p><span>The amount of <strong>folate<\/strong> introduced by diet &#8211; if varied and balanced &#8211; is generally adequate, except in situations or periods of increased need (for example in anticipation of pregnancy or during pregnancy itself, particularly in the first months), during which supplementation with <strong>active folic acid<\/strong> is suggested.<\/span><\/p>\n<p><span>The main <strong>food sources of folate<\/strong> are <strong>green leafy vegetables<\/strong> (spinach, broccoli, Brussels sprouts, asparagus, lettuce, turnip greens) from which the name of the vitamin derives, <strong>legumes<\/strong> (beans, peas), <strong>chickpeas, whole grains<\/strong>, <strong>artichokes<\/strong>, <strong>fresh fruit<\/strong> (kiwi, strawberries, oranges, avocado), <strong>dried fruit<\/strong> (almonds, walnuts, hazelnuts, peanuts) and brewer&#8217;s yeast. Some foods of animal origin, such as <strong>liver, offal<\/strong> and <strong>eggs<\/strong>, are particularly rich in <strong>folate<\/strong>, but should be consumed in limited and infrequent portions. <\/span><\/p>\n<p><span>According to <strong>the Italian Society of Human Nutrition (SINU),<\/strong> the main sources of folate in the Italian diet are the following food groups: <strong>\u201cGrains and derivatives\u201d (29%)<\/strong>,<strong> \u201cVegetables\u201d (27%)<\/strong>,<strong> \u201cFruit\u201d (10%)<\/strong>. <strong>Fortified foods <\/strong>(breakfast cereals, some baked goods (rusks, crackers), fruit juices) contribute to the average daily intake of adults in very limited percentages (&lt;1%). (<em>Source: LARN, SINU 4th Revision, October 2014<\/em>).<\/span><\/p>\n<p><span>The <strong>absorption of folate<\/strong> from the diet is variable and depends on the food source. <strong>Food preparation methods<\/strong> can also affect absorption: prolonged boiling, for example, inactivates much of the <strong>vitamin B9<\/strong>, which is a <strong>water-soluble vitamin<\/strong>, and therefore sensitive to heat, light, air and acidity. Individual factors and genotypes also influence the ability to absorb <strong>folate<\/strong>.<\/span><\/p>\n<p><strong><span>High consumption of alcohol<\/span><\/strong><span> depletes the reserves of folic acid and alters its absorption and use, as does the intake of some <strong>drugs<\/strong>, including analgesics such <strong>as acetylsalicylic acid<\/strong>, <strong>oral contraceptives<\/strong>, and <strong>antacids<\/strong>. <br \/> A reduction in the absorption of folic acid and\/or a consequent increase in the requirement for it can also result from <strong>type 1 diabetes mellitus<\/strong> (<strong>insulin-dependent<\/strong>), <strong>celiac disease<\/strong>, <strong>malabsorption diseases<\/strong> or some specific variants of genes involved in the <strong>metabolism of folate<\/strong> (methylene-tetrahydrofolate-reductase, folate receptor).<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>These are mainly obtained from vegetable sources. Let&#8217;s see which ones.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[534,532],"tags":[],"class_list":["post-13986","post","type-post","status-publish","format-standard","hentry","category-folates-and-folic-acid-whats-the-difference","category-pregnancy-prevention"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>WHAT FOODS CONTAIN FOLATE AND FOLIC ACID? - The Circle of Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pianetadonna.aogoi.it\/en\/pregnancy-prevention\/folates-and-folic-acid-whats-the-difference\/what-foods-contain-folate-and-folic-acid\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"WHAT FOODS CONTAIN FOLATE AND FOLIC ACID? - The Circle of Life\" \/>\n<meta property=\"og:description\" content=\"These are mainly obtained from vegetable sources. 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