Acidul folic aproape bgat pe gt. Deloc necesar i chiar
periculos.Jan.4,2012Acidul folic administrat in cantitati mari
poate grabi dezvoltarea cancerului de colon,spun specialistii
americani de la Institutul National de Sanatate.Mare este bucuria
atunci cnd afli c Dumnezeu a binecuvntat familia ta cu un copila.
Pe care l-a pus n cel mai potrivit loc pentru pregtirea venirii lui
pe aceast lume n pntecele mamei sale. De obicei, nu dup mult timp,
urmeaz adresarea la medicul de familie. Din acest moment ncep
ngrijorrile multor prini, mai ales a celor neexperimentai i a celor
care au nvat destul de ru la biologie la coal.Astzi voi descrie o
situaie cu care se confrunt obligatoriu orice femeie nsrcinat. Este
vorba despre prima recomandare care o face un medic de la
monstruoasele centre de planificare a familiei, de parc copii nu ar
fi cea mai mare bucurie, dar un bun integrat in economia
capitalist. Deci, primul lucru pe care l aude o viitoare mmic este
s nceapp s bea ACID FOLIC i alte suplimente de vitamine. Zi c nu e
aa?Ceea ce ne-a alarmat pe noi, este faptul c n toate centrele lor
eugenice recomand s bea aceste vitamine. ns, pentru oamenii care nu
cunosc de ce au nevoie de a administra asemenea chimicate, este
autoritatea ce mai mare pentru un om de la ar Ministerul Sntii,
care chiar le recomand, ba mai mult, le distribuie gratis pentru
orice femeie nsrcinat.Ei bine, fiind ngrijorat de aceast grij,
(tautologie intenionat), am nceput s m documentez mai bine ce e cu
acest Acid Folic. Prima constatare este c aceste suplimente
suntSINTETICE,deci ficatul nu poate metaboliza acidul folic aa cum
ar face cu folaii, care sunt naturali, motiv pentru care acetia
rman n organism.Acidul folic este o varianta artificiala a
vitaminei B9.De obicei, Acidul folic este recomandat nc nainte de a
concepe un copil. Acest fapt conduce la creterea concentraiei
Acidului folic n organism.n foarte multe cazuri, femeile i ncep
micul dejun cu cereale, care acum, n majoritatea cazurilor sunt
fortifiate cu acid folic,despre care s-a demonstrat c, n exces, nu
numai c nu este benefic, ci chiar mrete riscul de cteva tipuri
decancer.E foarte simplu s te trezeti c ai luat o supradoz de acid
folic, avertizeaz un profesor de farmacologie de la Universitatea
britanic Oxford, din moment ce acesta se poate gsi n cereale, fina
i chiar batoane pentru slbit (proteice). Acesta avertizeaz c una
din trei persoane probabil are parte de mai mult acid folic dect
are nevoie.Atragem atenia c medicii recomand de obicei, fr a lua n
calcul analizele de snge, pastile cu o concentraie de 0,001 acid
folic (2 pastile pe zi), dei chiar n prospect scrie c pentru
femeile nsrcinate se recomand o cantitate de doar 0,0004 pe zi.
Ceea ce constituie practic o supradozare de 4 ori.Cancer de colon,
pulmonar si deprostatIniial s-a crezut c acidul folic protejeaz de
cancerul de colon, ns cercetarile recente au artat c, n realitate,
supradoza ncurajeaz creterea polipilor.Recentele cercetri atrag
atenia i asupra altor tipuri de cancer ce pot aprea, fiind vorba
despre cel pulmonar i cel de prostat.Un studiu realizat n Norvegia
a artat c 3 ani n care se consumaalimentefortifiate duce la
creterea riscului de cancer pulmonar cu 21%. Un altul a aratat ca
acelai supliment dubleaz riscul de cancer de prostat.Dei alimentele
mbogite cu acid folic pot preveni defectele dinnatere, tot ele pot
mri i ansele decancercu 21%, arat un studiu realizat n
Norvegia.Conform cercetrii, acest risc urmrete locuitorii tuturor
rilor care au adoptat aceast politic (inclusiv Republica Moldova),
cu ani n urm, printre care i SUA, relateazHealthDay.Fortifierea cu
acid folic i suplimentele de acest gen nu sunt att de sigure cum se
credea pn acum, a declarat eful echipei de cercettori, Dr. Marta
Ebbing, din cadrul Spitalului Universitar Haukeland din
Bergen.Cercetarea a artat c dup doar 3,5 ani de consumare a
alimentelor mbogite cu acid folic (de obicei le gsim la noi n Musli
i alte produse mbogite cu vitamine) sunt asociai cu un risc cu 21%
mai mare de cancer. Dup 6,5 ani de consum al alcestoralimente, i
riscul de mortalitate este crescut, mai ales n cazul populaiei
suferinde debolideinim.Tipurile de cancer la care sunt predispuse
persoanele care consum alimente mbogite cu acid folic sunt cel
colorectal, de plmni, prostat i leucemie, se mai menioneaz n
Journal of the American Medical Association.Acidul folic, deloc
necesar i periculos pentru mmiciAfirmaia aparine The Food Standards
Agency for guvernamental din regatul britanic, relateazThe
Telegraph. Recentele studii au demonstrat c acidul folic ar putea
chiar masca o caren de Vitamina B12, care poate avea ca rezultat
anemia i tremuratul minilor, la btrnee.Acidul folic, suplimentul
zilnic pe care orice viitoare mamic il ia, ar putea fi nociv
pentrusntate, crescnd riscul decancerla intestine. Consecinele unui
consum ridicat de acid folic nu sunt nc pe deplin cunoscute, fcnd
obiectul cercetrilor din prezent.Conform studiului realizat de
cercettorii de la Universitatea Adelaide, riscul de a avea un copil
care sufer de astm este cu 30% mai mare n cazul n care vitamina a
fost luat ntre sptmnile 30 i 34, relateazaDaily Mail.Cercettorii
australieni sunt de prere c aceasta este i explicaia faptului c, n
ultimii ani, incidena cazurilor de astm la copii a crescut foarte
mult n rile dezvoltate. Femeile care utilizeaz pilule contraceptive
au afectat nivelul acidului folic n snge i n organism, din acest
motiv, este recomandabil ca s utilizeze ct mai multe legume bogate
n vitamina B9.Sursele naturalede acid folicsunt legumele verzi, cum
ar fi: conopida, varza, spanacul, perele, broccoli, fasolea verde,
mazrea, cartofii, dar se gsete i n morcovi, sfecl de zahr, avocado,
grapefruit, banane, portocale, gru integral, porumb, migdale,
castane, glbenu de ou, lapte, pete i ficat.Acidul folic este
esenial n sinteza AND-ului si ARN-ului, a unor aminoacizi i a
proteinelor, i particip la formarea hemoglobinei. Este foarte
important n perioada diviziunii celulare i, de aceea, este
indispensabil n perioada sarcinii, ns atragem atenia c doza de acid
folic recomandata la gravide este nevoie de 400 micrograme
(0,0004).Concluzie:Evitai chimicalele/ sinteticele, mncai sntos,
mai mult verdea, iar dac nu avei vreo caren de vitamine sau sruri
nu v umflai cu integratori i alte minunii ale lumii moderne, orice
integrator are rolul lui n organism, iar orice luat peste msur i
inutil duneaz. Mrturisim c nu am struit foarte mult asupra
demonstraiilor noastre, dar nu ne amintim s fi vzut atia copii n
crucioare cu rotile pe vremea cnd nteau bunicile, mamele noastre n
comparaie cu ceea ce avem acum. Pe vremurile alea nu se fceau nici
ecografii 34, nici cezarian la cerere, nici amniocentesi, iar
mamele nu sufereau de depresii de natere.
Acidul folic in sarcina (si putin despre fierul si vitamina A
sintetice)
In sarcina cu Alex eram derutata de toate sursele care afirmau
ca cel mai bun lucru pe care il poti face pentru copilul tau
nenascut este sa iei in primul trimestru acid folic. De ce eram
derutata? In primul rand pentru ca mereu mi se pare ca nu trebuie
sa generalizam, si pentru putinele cazuri in care omul nu isi ia
nutrientii din alimentatie, sa suplimentam pe toata lumea cu
vitamine sintetice. Si in al doilea rand pentru ca gasisem niste
articole medicale care afirmau ca nu e voie o doza mai mare de 400
demicrograme pe zi. Si altele care spuneau ca dupa primele 5-6-7
saptamani de sarcina suplimentarea face mai mult rau decat bine
fatului. Perioada mai importanta era inainte de sarcina si in
primele saptamani. Cum multe femei afla despre sarcina abia dupa
saptamana a 5-a, nu mai avea sens suplimentarea. Mi s-a aprins deci
cumva un beculet ca e posibil totusi ca acidul folic sa faca si
rau. La noi prin farmacii in 2009 se gasea doar un supliment de
acid folic ce continea 10miligrame pe pilula, mi l-am cumparat ca
sa fiu constiincioasa, dar nu l-am luat niciodata. Din cand in cand
ma apuca gandul ca nu fac tot ce e mai bun pentru sarcina mea, si
luam o gelula de omega 3 cu acid folic si vitamina B12. In aceasta
acidul folic era doar 400 de micrograme. Dar oricum o luam foarte
rar, pentru ca in primul trimestru am avut o mare problema cu
greturile, inclusiv la bautul apei.
Mai stiam, de la scandalul adaugarii in alte tari a acidului
folic in toate produsele de panificatie, obligatoriu (cum e la noi
iodul din sare), ca acidul folic, daca e consumat de fumatori,
creste posibilitatea cancerului la plamani in mod ingrijorator.
Deja era al doilea beculet: cum se poate ca o vitamina sa strice
asa mult?
Intre timp, pana la sarcina actuala, nu m-am mai interesat in
special de acidul folic, dar eram din ce in ce mai convinsa ca
majoritatea vitaminelor si mineralelor sintetice ne fac mai mult
rau decat bine, si ca cel mai indicat este sa le luam din
alimentatie. Continui sa ma mir cum oamenii de stiinta (si noi dupa
ei) considera ca pot sa separe un anumit nutrient, care sa aiba
aceleasi proprietati ca si alimentul natural consumat. Sunt in
alimentele noastre atatia nutrienti incat nici oamenii de stiinta
nu ii cunosc inca pe toti. Nutrienti care se ajuta reciproc sa fie
absorbiti, si care in exces sunt eliminati din organism. Vitaminele
si mineralele sintetice pot sa nu fie absorbite deloc, dar pot si
sa fie in exces, caz in care devin chiar periculoase.
Un exemplu prin care natura ne da un bobarnac peste nas este
acela ca o mancare poate sa ne dea si calciu si fier, si zinc
deodata (o supa de oase, sau susanul). Dar luate ca suplimente
sintetice, degeaba aveti in pilula minune si calciu, si fier, si
zinc, pentru ca fierul impiedica absorbtia zincului, calciul o
impiedica pe cea a fierului, etc.
Al doilea exemplu al faptului ca alimentatia e mult mai
sanatoasa decat suplimentele sintetice, este cel al fierului.
Suplimentele de fier intr-un organism ce nu are sangerari sunt atat
de periculoase incat pot duce la deces la copii. In sarcina,asa cum
spune si Odent, suplimentele de fier impiedica absorbtia zincului,
facand astfel fatul sa nu mai creasca, si creste riscul de nastere
prematura si de preeclampsie. Insa daca va mariti aportul
alimentelor bogate in fier, nu aveti ce sa patiti, nici
dumneavoastra, nici fatul, nici bebelusul nascut.
Sunt foarte surprinsa cand vad multivitamine pentru femeile
gravide ce contin vitamina A, din alte surse decat betacaroten (cum
ar fi retinolul, de exemplu). Si sunt pline farmaciile. Vitamina A
sintetica este periculoasa pentru fat, in cele mai multe cazuri
provoaca anomalii ale feei. E atat de cunoscut deja faptul acesta,
si sunt atat de transante rezultatele studiilor (inclusiv cu
folosirea produselor cosmetice ce contin retinol, mare atentie!),
incat multi ani doctorii speriati au interzis femeilor insarcinate
sa consume chiar si alimente bogate in vitamina A. Doar recent au
ajuns si ei sa inteleaga ca oamenii de dinaintea epocii
hiper-medicalizate mancau bine-mersi alimente bogate in vitamina A
fara sa aiba probleme. Doar atunci si-au dat seama ca numai
vitamina A sintetica provoaca dezastrele.
Revenind la acidul folic, e evident ca e mult mai sanatos sa
aveti o alimentatie bogata in folati (vitamina B9) inca din
perioada de dinaintea sarcinii (asa cum poate ati citit si despre
acidul folic de multe ori ca dupa primele saptamani de sarcina nu
mai are sens, de aceea in strainatate medicii recomandau
suplimentarea tuturor femeilor la varsta fertilitatii, ca sa prinda
si perioada de dinaintea sarcinii).Aiciputeti citi explicatii
detaliate despre transformarea folatilor in tetrahidrofolati (THF),
si cum acidul folic sintetic se transforma intr-o mica masura,
ramanand apoi mult acid folic liber nemetabolizat in sistemul
nostru. Sa nu uitam ca vitamina sintetica a fost descoperita abia
in 1943, deci inca nu stim pe deplin toate efectele ei
negative.
Cel mai cunoscut risc (adica subliniez, e deja cunoscut!) este
faptul ca acidul folic creste posibilitatea imbolnavirii
cucancer(de plaman, de colon, de prostata, de san). Aceasta se
intampla in primul rand pentru ca acidul folic stimuleaza cresterea
neoplasmelor, ceea ce poate duce la cancer. Nivelul mare de acid
folic nemetabolizat in sange este asociat si cu o scadere a
sistemului nostru natural de aparare, a citotoxicitatii in general
(apararea prin celulele ucigase NK-natural killer si a
eozinofilelor). Din moment ce citotoxicitatea este exact sistemul
de aparare impotriva cancerului, aceasta este o alta cauza pentru
cresterea riscului de cancer datorata consumului de acid folic.
Nivelul crescut de acid folic mai are un efect secundar nociv:
mascheaza o lipsa a vitaminei B12. O astfel de anemie ignorata duce
la deteriorarea sistemului nervos central. Sunt studii care atesta
ca o doza mai mare de 400 de micrograme de acid folic duce la o
scadere a functiei cognitive (toate datele despre aceste studii le
gasiti in linkul ce l-am dat mai sus).Deaiciam aflat ca acidul
folic creste riscul de cancer de san cu 20-30% (dupa datele unui
studiu pe o durata de 10 ani de la suplimentarea cu acid folic). La
barbatii care iau suplimente cu acid folic riscul pentru cancerul
de prostata este crescut cu 163%. Riscul de cancer colorectal este
mai mare cu 35%. Suplimentarea in timpul sarcinii creste riscul de
astm la bebelusi cu 26%, si in acelasi timp cresc incidentele
bolilor tractului respirator. Intr-un studiu din Norvegia ce
cerceta efectul acidului folic asupra bolnavilor de inima s-a
descoperit ca pacientii au inceput sa dezvolte cancer si sa moara
din aceasta cauza. Concluziile studiului au fost ca acidul folic
creste riscul decesului din cauza cancerului cu 43%. Intr-un alt
studiu pe femei ce au luat acid folic in timpul sarcinii in doza
recomandata s-a descoperit dupa cativa ani ca riscul de a dezvolta
cancer de san este dublu la femeile ce au primit suplimentul.
Folatii (adica versiunea naturala a acidului folic, care e
sintetic) in schimb sunt renumiti chiar pentru protectia ce o ofera
impotriva cancerului. Ajuta la dezvoltarea celulelor rosii, scad
nivelul de homocisteina din sange, sprijina functiile sistemului
nervos. Previn defectele de tub neuronal la embrion (si deci scad
riscul ca embrionul sa aiba spina bifida). Folatii pot sa treaca
prin placenta la fat, iar acidul folic nu. Asta ar trebui sa ne dea
de gandit. Bine, imi pare bine ca acidul folic nu ajunge la
bebelus, sa ramana si la el in sistem, nemetabolizat, sa-i creasca
si lui riscul de cancer. Dar faptul ca substanta naturala pe care o
copiaza este creata de natura sa ajunga si la fat ma face sa ma
gandesc la diverse roluri de protectie impotriva cancerului, si de
sustinere a imunitatii, a dezvoltarii sistemului nervos, pe care
prin inlocuirea folatilor cu acid folic le ratam.
Aportul de folati printr-o alimentatie sanatoasa este esential.
Nu cred ca este atat de dificil de atins acest target, pentru ca
folatii se gasesc in multe alimente: salata verde, spanac, andive,
asparagus,anghinare, rucola, patrunjel, alte frunze verzi,
broccoli, conopida, varza de Bruxelles,salata rosie, frunze de
telina, sfecla, rosii, linte, naut, ardei rosu, ficat de vitel si
ficat de pui. Mai dificil cred ca e pentru un medic sa isi ia din
timp ca sa-i explice femeii insarcinate (sau tuturor femeilor de
varsta fertila) in ce consta o alimentatie sanatoasa. Medicului ii
e mai simplu sa ne dea o pilula si sa se asigure ca vom ramane
pacienti dependenti de sistem si peste cativa ani cand ne vom
imbolnavi din cauza vitaminelor si mineralelor sintetice.
Daca aveti impresia ca nu puteti deloc consuma astfel de
alimente, cautati suplimente care sa contina chiar folati, sau
forma 5-methyltetrahydrofolate(5-MTHF), si pe a caror eticheta sa
nu apara cuvintele acid folic.
In sarcina actuala nu am luat deloc acid folic.S-ar putea s i
plac i: Alte ganduri de la mare Ingrasarea in sarcina Cum a aparut
Alex pe lume partea a 3-a: pe scurt despre sarcina Cum a aparut
Alex pe lume partea a 2-a: pregatirea terenului
(iii)LinkwithinPUBLICAT DERALUCALA14:32ETICHETE:SARCINA13
COMENTARII:1. Ana5 septembrie 2012, 17:49Eu asa tare m-am enervat
in sarcina cu Ana cand am luat toate porcariile de vitamine
sintetice si nivelul lor in sange era tot de cacao, incat in
sarcina asta nu am luat NIMIC. Am incercat sa mananc divers si
sanatos si chiar daca stiu ca am anumite lipsuri, dupa ce nasc isi
vor reveni. Cu Ana dupa un an si ceva de alaptat intens aveam
analizele beton armat fara sa iau nici un supliment.P.S. La prima
sarcina de prin saptamana 30 placenta imbatranise si abia apoi am
aflat ca e posibil sa se fi intamplat asta de la calciul sintetic.
Acum la 36 de saptamani avea gradul 1 de imbatranire adica este
tinerica:P Si eu am studiat mult faza cu vitaminele (nu asa
organizat ca tine:D) dar concluzia e aceeasi, nu iau vitamine
sintetice si nici la copii nu dau. Si daca analizele ar indica o
lipsa as incerca mai intai sa o rezolv din
alimentatie.RspundeiRspunsuri1. Raluca7 septembrie 2012, 10:22Ce
tare e faza cu placenta si calciul! Nu o stiam! Pupici si nastere
usoara!Rspundei2. sakura7 septembrie 2012, 23:27Ioooi Raluco draga,
de cand tot citesc aici la tine,( adica uktimele 4 articole), ma
intreb de ce esti tu doar o mamica :) si nu esti o persoana mai
cunoscuta (populara, mediatizata, etc) ca lumea sa caute si sa
gaeasca informatii valabile aici la tine.. :))"Continui sa ma mir
cum oamenii de stiinta (si noi dupa ei) considera ca pot sa separe
un anumit nutrient, care sa aiba aceleasi proprietati ca si
alimentul natural consumat. Sunt in alimentele noastre atatia
nutrienti incat nici oamenii de stiinta nu ii cunosc inca pe toti.
Nutrienti care se ajuta reciproc sa fie absorbiti, si care in exces
sunt eliminati din organism. Vitaminele si mineralele sintetice pot
sa nu fie absorbite deloc, dar pot si sa fie in exces, caz in care
devin chiar periculoase." - si eu m-am intrebat asta deseori. de
fapt nu m-am intrebat doar pe mine, asa, ci si pe altii, dar
singurul raspuns gasit este acela ca oamenii prefera sa "vindece"
simptomele nu sa faca reparatii direct la cauza. vrem rezultate
rapide, instante chiar, si pe urma ne reluam viata cu obiceiurile
vechi fara sa schimbam nimic, ca mai apoi sa ajungem iar sa tratam
simptomele, si tot asa.Cum zice si Ana mai sus, dece sa bagam ceva
sintetic in noi ca sa rezolvam o dereglare, cand avem la indemana
remedii naturale si sanatoase.
Cam asa e cu unii medici, e mai simplu sa dea o pilula (sau mai
multe) ca sa ne rezolve pe moment. mie mi-a fost foarte greu sa tin
piept mdicilor si unor amici in privinta refuzului meu de a le da
copiilor suplimente, anumite medicamente si anumite alimete.
~Continui sa ma uimesti Raluca~RspundeiRspunsuri1. Raluca7
septembrie 2012, 23:43Ai dreptate, au si oamenii de rand vina lor
mare, cumva presiunea vine si din partea lor, sa le dea repede
medicul un medicament, sa se poata intoarce linistiti la ce faceau.
Vad asta in familie, cand tatal meu diabetic si cardiac (cu
operatii la activ) prefera sa manance in continuare nesanatos
pentru ca stie ca isi poate creste doza de medicamente pentru
diabet. Prefera sa se extenueze (pentru ca ii place ce lucreaza),
chiar daca stie ca ii face rau la inima. Sotul meu tot vrea sa tina
"cure" de slabire, cat mai drastice si mai scurte, ca sa revina la
obiceiurile lui nesanatoase, in loc sa consume pur si simplu o
dieta WAP pe termen lung (o dau pe WAP ca exemplu pentru ca el e
mare fan "carne" si atunci ar rezolva o problema, nu ar rabda
foame).
Doctorii probabil multi nu stiu mai mult (ei asta invata, sa
trateze simptomele, si doar partea lor de boala; am observat asta
la endocrinoloaga mea careia nu-i pasa ca imi distruge alte parti
ale "sistemului" atata vreme cat analizele "ei" ieseau bune), iar
altii au interes sa te tina "in sistem"... Nu?
Pupici si multumesc pentru aprecieri! Nu merit chiar asa
:))Rspundei3. adinagrig10 septembrie 2012, 15:06oau raluca, ce sa
zic, un dex :)fetitei mele i-a iesit lipsa de fier , si hemoglobina
mica...de vreo 2 sapt mi-a dat dr fier sintetic normal, am cam
evitat, am incercat eu cu suc de sfecla cu morcovi, nu prea vrea ,
asa ca sapt trecuta i-am dat de vreo 3 ori cate 10 si apoi 15 pic
cu o picatura de zeama de lamaie...il ia nu zic nu , dar eu sunt
cam indoita asa, acum ca am citit ce ai scris si tu, mai mult ma
gandesc daca sa-i mai dau sau nu.ce altceva pot sa-i mai dau
natural si care sa manance cu placere si sa-i ia aportul de fier in
conditiile in care ea merge la gradinita , sta acolo toata ziua si
doar o masa mai mananca cu noi sau mai bine zis ciuguleste?i-am
luat ieri de la un magazin bio biscuti facuti din susan si curmale,
adica e impropriu spus biscuti(sa scrie pe ei) ca ei de fapt sunt
niste banuti micuti rotunzi din susan..ii mananca cu placere (ii
vad si in caca) .se pare ca sunt vegani, procesati pana in
42grade.mai imi poti da tu idei de altceva?anul trecut la 1 an cand
tocmai terminase cu suptul i-am facut analiele si a fost ok cu
fierul, acum insa ....RspundeiRspunsuri1. Raluca10 septembrie 2012,
15:12Sunteti vegetarieni? Sursele de carne rosie si ficat,
acompaniate de ceva crud cu vitamina C ar fi cele mai ok daca nu
sunteti. Nucile si semintele daca nu sunt inmuiate au
anti-nutrienti, deci din contra, impiedica absorbtia mineralelor.
Oricum, hemoglobina simpla nu e suficienta. Ea poate iesi mica si
in cazurile de lipsa de vitamina B12, de exemplu, sau in cazul unor
boli grave de alta natura, in care fierul dat e chiar nociv, cum
mi-au spus si mie mamicile acolo in comentarii.Rspundei4.
adinagrig10 septembrie 2012, 16:16nu , nus untem vegetarieni, as
vrea eu, dar poate intr-un viitor ...pai nucile si semintele de
floarea soarelui mai nou asa le manacam, inmuiate in apa. deci e ok
asa, nu?carne si ficat mananca , dar nu asa in cantitati mari, ii
dau numai ficat de tara, si na nu e foarte mult, pana la 2 ani a
mancat numai carne de tara si ficat dar acum ca e la gradinita
mananca si din comert de acolo...vai nu ma speria cu alte boli
grave, stiu ca ai dreptate, dar uneori refuz sa gandesc asa
departe.oricum clar nu ii mai dau din asta sintetic, incerc macar
sa gasesc o formula homeopata sper eu mai putin nociva ca asta
sintetic.RspundeiRspunsuri1. Raluca10 septembrie 2012, 20:37Eu
chiar as incerca doar din alimentatie, din moment ce sunteti
omnivori. Cel putin cateva luni, si apoi sa repeti analizele (si nu
doar hemoglobina). Ficat, organe, carne rosie (vita, porc), mancate
mereu cu ceva crud care sa fixeze fierul.
Nucile si semintele trebuie inmuiate intai, da, e ok.
Multa sanatate, sigur va fi bine!Rspundei5. adinagrig10
septembrie 2012, 22:06multumesc raluca, da clar asa o sa fac, o sa
insist pe alimentatie, refacem analizele prin primavara si speram
sa fie ok....sanatate si tie si puilor tai, abia asteptam sa-l
vedem si pe praslea.Rspundei6. Raluca9 octombrie 2012,
17:13http://guggiedaly.blogspot.ro/2010/06/is-folic-acid-only-and-best-choice.htmlRspundei7.
yoana y19 octombrie 2013, 16:21Acest comentariu a fost eliminat de
autor.RspundeiRspunsuri1. yoana y25 octombrie 2013, 18:14Acest
comentariu a fost eliminat de autor.Rspundei8. Chani1 noiembrie
2013, 16:13La mine e alt problem... de cnd am rmas nsrcina nu pot
suporta absolut deloc nicio legum crud, nu roii, nu brocoli,
salate, rucola, nimic nimic nimic... atept s treac greaa, dar avnd
n vedere c nu am mncat mai nimic crud am preferat s suplimentez
ntre timp mcar o dat la 2-3 zile cu vitamine sintetice- See more
at:
http://alexcreste.blogspot.ro/2012/09/acidul-folic-in-sarcina-si-putin-despre.html#sthash.EoMD6bqn.dpuf
The little known (but crucial) difference between folate and
folic acidbyCHRIS KRESSER500commentsIf I asked you which of these
vitamins was found naturally in food, folate or folic acid, would
you know the answer? If not, youre in good company. Medical
professionals, nutrition experts, and health practitioners
frequently mix up the two, simply because the terms are often used
interchangeably.Many health professionals would even argue that
folate and folic acid are essentially the same nutrient. While
folic acid is often considered to be a supplemental form of folate,
there is an important distinction between these two different
compounds. For women past childbearing age, and for men in general,
excessive doses of the synthetic form of this nutrient are not
necessary, and may even be harmful.Whats the difference between
folate and folic acid?Folate is a general term for a group of water
soluble b-vitamins, and is also known as B9. Folic acid refers to
the oxidized synthetic compound used in dietary supplements and
food fortification, whereas folate refers to the various
tetrahydrofolate derivatives naturally found in food. (1)The form
of folate that can enter the main folate metabolic cycle is
tetrahydrofolate (THF). (2) Unlike natural folates, which are
metabolized to THF in the mucosa of the small intestine, folic acid
undergoes initial reduction and methylation in the liver, where
conversion to the THF form requires dihydrofolate reductase. The
low activity of this enzyme in the human liver, combined with a
high intake of folic acid, may result in unnatural levels of
unmetabolized folic acid entering the systemic circulation.Several
studies have reported the presence of unmetabolized folic acid in
the blood following the consumption of folic acid supplements or
fortified foods. (3) Human exposure to folic acid was non-existent
until its chemical synthesis in 1943, and was introduced as a
mandatory food fortification in 1998. (4)Food fortification was
deemed mandatory due to overwhelming evidence for the protective
effect of folic acid supplementation before conception and during
early pregnancy on the development of neural tube defects (NTD) in
newborns.Risks associated with excessive folic acid intakeWhile the
incidence of NTDs in the United States been significantly reduced
since folic acid fortification began, there has been concern about
the safety of chronic intake of high levels of folic acid from
fortified foods, beverages and dietary supplements. (5) One of the
major risks associated with excessive intake of folic acid is the
development of cancer. (6) In patients with ischemic heart disease
in Norway, where there is no folic acid fortification of foods,
treatment with folic acid plus vitamin B12 was associated with
increased cancer outcomes and all-cause mortality. In the United
States, Canada, and Chile, the institution of a folic acid
supplementation program was associated with an increased prevalence
of colon cancer. (7,8) A randomized control trial found that that
daily supplementation with 1 mg of folic acid was associated with
an increased risk of prostate cancer. (9)Researchers have
hypothesized that the excessive consumption of folic acid in
fortified foods may be directly related to the increase in cancer
rates. Excess folic acid may stimulate the growth of established
neoplasms, which can eventually lead to cancer. The presence of
unmetabolized folic acid in the blood is associated with decreased
natural killer cytotoxicity. (10) Since natural killer cells play a
role in tumor cell destruction, this would suggest another way in
which excess folic acid might promote existing premalignant and
malignant lesions.A high intake of folic acid might mask detection
of vitamin B12 deficiency and lead to a deterioration of central
nervous system function in the elderly. In one study, consumption
of folic acid in excess of 400 micrograms per day among older
adults resulted in significantly faster rate of cognitive decline
than supplement nonusers. (11) Another study found a higher
prevalence of both anemia and cognitive impairment in association
with high folic acid intake in older adults with a low vitamin B12
status. (12) As vitamin B12 deficiency is a common problem for many
older adults, these studies suggest that high folic acid intake
could cause serious cognitive consequences in the elderly.Folate
from natural food sources is bestDespite the risks associated with
high levels of folic acid intake, it is well established that
adequate folate intake from the consumption of folate-rich foods is
essential for health. Folate aids the complete development of red
blood cells, reduces levels of homocysteine in the blood, and
supports nervous system function. It is well known for its role in
preventing neural tube defects in newborns, so women of
childbearing age must be sure to have an adequate intake prior to
and during pregnancy.Excellent sources of dietary folate include
vegetables such as romaine lettuce, spinach, asparagus, turnip
greens, mustard greens, parsley, collard greens, broccoli,
cauliflower, beets, and lentils.(13) Not surprisingly, some of the
best food sources of folate are calfs liver and chicken liver.You
can supplement with folate if your dietary intake is inadequate.
Look for products that contain the Metfolin brand, or list
5-methyltetrahydrofolate or 5-MTHF on the label. Avoid products
that say folic acid on the label.Make sure to check your
multivitamin, because most multis contain folic acid and not
folate.Women planning on becoming pregnant should consume between
800 and 1200 mcg of folate per day for several months before the
start of pregnancy. Unless youre consuming chicken or calfs liver
and substantial amounts of leafy greens on a regular basis, its
difficult to obtain this amount from diet alone. If youre pregnant
or trying to get pregnant, I recommend supplementing with 600-800
mcg of folate per day, depending on your dietary intake.Solgaris a
good brand, but there are several others that typically use 5-MTHF
including Designs for Health, Thorne, Metabolic Maintenance and
Pure Encapsulations.All other people, such as men and older women,
should be able to get plenty of folate in a diet with adequate
vegetable consumption, and do not need to supplement.Folate vs.
Folic Acid for Pregnancy: What you need to knowMake sure you have
enough folic acid for pregnancy. This is pretty standard advice
these days with doctors recommending all women of child bearing age
to get enough folic acid in their diet since its important
evenbeforeconception. For any womantryingto get pregnant, the
thought of neural tube defects (NTD) is enough motivation to be
super diligent about taking prenatal supplements with plenty of
folic acid.But do you know the difference between folate and folic
acid?The words folate and folic acid are often used interchangeably
but there are important differences between them.Folate vs. Folic
AcidFolateis the naturally-occurring form of the vitamin. Its found
in foods like liver, spinach, lentils, and garbanzo beans.Folic
acidis the synthetic form of the vitamin that is used in most
supplements and in fortified foods. (Think enriched.)Heres the
technical nitty gritty:Folate is a general term for a group of
water soluble b-vitamins, and is also known as B9. Folic acid
refers to the oxidized synthetic compound used in dietary
supplements and food fortification, whereas folate refers to the
various tetrahydrofolate derivatives naturally found in food.
(source)Now, if youre familiar with my ideas on health you can
probably guess where this is headed, right? My journey toward real
health has been about getting back to basics back to nature.Its
about living a more real life and a less synthetic one.Thats not to
say that I dont think there are instances where our modern world
(including the technology, practices, or synthetic approaches to
health) arent necessary, but I prefer to use them as a last
resort.Thats why I thinkfolate is more important than folic acid
for pregnancy.Folate Vs. Folic Acid for Pregnancy: Which is
better?
Many processed foods like cereals are fortified with folic acid.
This mandatory food fortification came about in 1998 with the
overwhelming evidence that folic acid before conception and during
early pregnancy helped protect newborns for neural tube defects.But
heres the thing: Several studies have reported the presence of
unmetabolized folic acid in the blood following the consumption of
folic acid supplements or fortified foods.In fact, human exposure
to folic acid was non-existent until it was chemically synthesized
in the 1940s.(source)So why the unnatural levels of unmetabolized
folic acid? According toChris Kresser:The form of folate that can
enter the main folate metabolic cycle is tetrahydrofolate (THF).
Unlike natural folates, which are metabolized to THF in the mucosa
of the small intestine, folic acid undergoes initial reduction and
methylation in the liver, where conversion to the THF form requires
dihydrofolate reductase. The low activity of this enzyme in the
human liver, combined with a high intake of folic acid, may result
in unnatural levels of unmetabolized folic acid entering the
systemic circulation.So what does this excessive folic acid lead
to?While there is still plenty of research to be done on the
subject, researchers have hypothesized that this excessive amount
of folic acid may be directly related to the increase in cancer
rates (source). There is especially concern for men and older women
who may have excessive amounts of folic acid.Thats not to say that
we should ignore the doctors recommendations for folic acid for
pregnancy or should I say folate for pregnancy.Despite the risks
associated with high levels of folic acid intake, having adequate
folate in your diet is essential. Thats whyit is important to know
the difference between folate and its synthetic counterpart.Folate
is important to your health because it: Aids the complete
development of red blood cells Supports the nervous system Prevents
neural tube defects in newbornsSo instead of folic acid for
pregnancy, look for folate the honest-to-goodness natural vitamins
found inreal food.Once again, nature trumps man. Way to go
nature!
Best food sources for folateNot sure where to get folate? The
best way is to eat a variety of foods real food. Here are 10 good
sources of natural folate:1. 1/4 cup peanuts:207 mcg2. 3 oz. beef
liver:185 mcg3. 1/2 cup garbanzo beans: 134 mcg4. 1 cup navy beans:
129 mcg5. 1/2 cup pinto beans: 117 mcg6. 1/2 cup lentils, split
peas, black beans, or kidney beans: 114 mcg7. 1/2 cup black-eyed
peas: 105 mcg8. 1/2 cup cooked spinach: 100 mcg9. 1/2 cup corn: 88
mcg10. 4 spears of asparagus: 85 mcgBut keep in mind:Even though
folate is the natural form of the vitamin, folic acid is actually
better absorbed by the body. This is why its important to ensure
youre eating the right foods, and plenty of them. This is
especially true if you are planning to get (or already are)
pregnant.And while there are mixed opinions on theuse of
supplements, I personally think its a good idea to
havequalitysupplements on hand. Just keep in mind that they should
besupplemental... not substitutes for a real foods diet.What to
look for in a supplementAvoid products that say folic acid on the
label. Most health food stores will have quality brands of prenatal
and multi-vitamins that have folate instead of folic acid. If
choosing to supplement look for organic to avoidGMOs. If you take a
multi-vitamin make sure to check the label because most
multi-viatmins contain folic acid and not folate.You can find
quality supplements in the Village Green Marketplace.How much
folate should I take?Women planning on becoming pregnant should
consume between 800 and 1200 mcg of folate per day for several
months before the start of pregnancy. Unless youre consuming
chicken or beef liver and substantial amounts of leafy greens on a
regular basis, its difficult to obtain this amount from diet alone
(just another reason to start eating your liver!).If youre pregnant
or trying to get pregnant, you may want to supplement with 600-800
mcg of folate per day, depending on your dietary intake. Keep in
mind that the recommendations for folate is more than folic acid
since its not as easily absorbed.All other people, such as men and
older women, should be able to get plenty of folate in a diet with
adequate vegetable consumption, and do not need to supplement.So
folic acid for pregnancy? Or Folate? What do you think?Additional
Sources:http://www.webmd.com/baby/folic-acid-and-pregnancyhttp://nutritionovereasy.com/2011/01/folate-vs-folic-acid-whats-the-difference/http://chriskresser.com/folate-vs-folic-acidhttp://www.fitsugar.com/10-Sources-Folate-2944377http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=1343280This
post is part ofMotivation Monday,Monday Mania,Clever Chicks,Sweet
Sharing Monday,Fat Tuesday,Scratch Cookin Tuesday,The Mommy
Club,Wow Me Wednesday,Frugal Days Sustainable Ways,Healthy
2Day,Real Food Wednesday, andSunday School.NOTE: Due to an
never-ending cesspool of spam, I have made the tough decision to
close comments 14 days after the original posting of all posts.
Sorry to anyone left out of the conversation. I just needed to
spend less time monitoring spam and more time with my kids. Best
wishes, Robin!
STANDARD FTC DISCLOSURE: In order for me to support my blogging
activities, I may receive monetary compensation or other types of
remuneration for my endorsement, recommendation, testimonial and/or
link to any products or services from this blog. Please note, I
only ever endorse products that are in alignment with Thank Your
Body's ideals and I believe would be of value to my readers. You
may read my full disclosure statementshere.Real FoodFolate,Folic
Acid,Health,PregnancyABOUT THE AUTHOR
Hi! I'mRobinand Im passionate about healthy living: feeling
nourished, having energy, getting good sleep, and feeling strong. I
believe healthy living does not have to be complicated or
stressful. Im a Registered Somatic Movement Therapist (RSMT) and a
Certified Laban/Bartenieff Movement Analyst (CLMA). Im also an avid
researcher and love to read about nutrition, the body, and
toxic-free living.Learn more.View all articles by Robin Konie
30 COMMENTS1. Barb @ A Life in BalanceNovember 20, 2012 at 1:24
amIf I eat a food with folate in it, do I need to eat something
else with it to help with the absorption?Thank you for sharing this
at Motivation Monday! I didnt realize there was a difference.1.
Post authorrobinNovember 20, 2012 at 8:29 amThats a great question,
Barb! Its hard to say because so many reports use folic acid and
folate interchangeably. Vitamin C is supposed to help with folic
acid absorption, but I have yet to be able to find if thats true
for folate. The good news: A recent study shows that absorption of
folate is actually better than first suspected (about 78% according
to
this:http://www.eufic.org/page/en/show/latest-science-news/fftid/food-folate/)
And since folic acid doesnt fully metabolize, Id definitely stick
with the natural stuff. My guess is that the foods that contain
folate also contain other vitamins that help with absorption.2.
CarlyNovember 20, 2012 at 11:46 amYes! I have been reading A LOT
about this lately. There is actually a very common genetic problem
(MTHFR mutation) that causes problems with the bodys ability to
absorb folic acid. This might explain why some people seem to have
more problems with this than others. I suspect that this runs in my
family. My son was born with 2 midline defects (sacral dimple and
tongue tie) which are pre-cursors to spina bifida. This was cause
by lack of B vitamins in early pregnancy. I delved more into the
real foods/natural lifestyle after he was born and my second child
did not have any of these problems. I have been looking into a
natural folate supplement, but havet found one I like yet.1. Post
authorrobinNovember 20, 2012 at 3:10 pmI didnt know about that
genetic problem so interesting. Sorry youve had to deal with some
of the struggles of it. Im glad you in a better place now. Thanks
for stopping by!2. Paige @ Not Missing a Thing!November 21, 2012 at
8:35 amYou can find a lot of info on MTHFR mutation on
seekinghealth.com. I have this mutation and have found the info and
supplements on that website very useful. They have the folic acid
in the already-broken-down state that those with MTHFR mutations
need. You can contact me through my blog if youd like more info.3.
LindsayJanuary 17, 2013 at 10:16 pmI have had two children, both of
which have had tongue tie and an immature gut which causes them to
cry all day and cry when I feed them. Im trying to switch to a
healthy lifestyle. I would love to learn more about where you got
your information from. Thank you.3. Paige @ Not Missing a
Thing!November 21, 2012 at 8:32 amYes, about 40% of the population
has a mutation with the MTHFR gene, including myself, my husband
and all three children. It affects a persons ability to use folic
acid as well as B12. Although its not a simple issue, the simple
version of the way it should be handled is NEVER taking regular
folic acid, but instead taking it in its methylated form
methyltetrahydrofolate. You can read more info
athttp://www.seekinghealth.com.1. Post authorrobinNovember 21, 2012
at 9:40 amThank you for the info and link, Paige! So useful.4.
MyriamNovember 23, 2012 at 11:09 amIts bad that most folate sources
are found in legumes and peanuts. What about people who are
allergic to those (like me)? Substitutes are then a good idea, but
how to balance between natural and synthetic sources of
folate/folic acid in such case?1. Post authorrobinNovember 23, 2012
at 11:29 amYou can find supplements that have folate instead of
folic acid. Liver is also a great source of natural folate assuming
you do animal products.5. PattyLANovember 24, 2012 at 12:01 pmEven
better than peanuts are duck and goose liver for folate. They are
powerhouses! We all have MTHFR mutations in my family so getting
the right source of folate is very important.There is some research
that says that since folic acid is more easily absorbed it will
actually block your ability to absorb folate from your food (if
eaten together in the same meal) and if you have a MTHFR mutation
that is bad news since you wont be able to turn that folic acid
into folate. It is also suggested that the unconverted folic acid
clogs up receptors and blocks the needed folate from its job in the
body. We avoid it completely here.1. Post authorrobinNovember 24,
2012 at 12:17 pmYes! Liver is amazing.Im so glad weve had so many
responses regarding the MTHFR mutation. This is so important. Thank
you for sharing your input. So valuable.6. KarenNovember 25, 2012
at 4:33 pmas far as supplements go, I found Methyl Folate at my
local health food store. This is what it looks
like:https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQovhP3j7OqrnJVYxYNCrEZg-tFrOxR73Nfg4wkmk_sQOKTre1hwg1.
Post authorrobinNovember 26, 2012 at 6:51 amThanks, Karen!7.
Pingback:Why you should eat liver. (And how you can get over the
"ick" factor).8. SuzanneNovember 27, 2012 at 7:13 pmHmmm I take a
prenatal multivitamin that is Organic but contains folic acid
..?Also, what is your take on the hype with DHA?1. Post
authorrobinNovember 27, 2012 at 9:12 pmId maybe look for a
different brand once this one is empty.As far as DHA, I think those
fatty acids are super important, but best if we can get them from
food. We try to eat fish at least once or twice a week.9.
Pingback:Kristine Rudolph Explore More : November 28th10. Rachel
K.January 5, 2013 at 4:37
pmhttp://www.drfuhrman.com/library/folic_acid_dangers_and_prenatal_vitamins.aspxI
appreciated your article, Robin, as I had recently read the one
above and thought it very interesting that the difference between
folic acid and folate is never mentioned by prenatal caregivers.
Obviously there are many studies with varying results, but I think
one thing is for sureit is always best to consume something in its
natural form. I also take the Vitamin Code Raw Prenatal (as you
have pictured) and have been very happy with it.1. Post
authorrobinJanuary 5, 2013 at 7:14 pmThanks for the link, Rachel. I
agree there is so much conflicting information out there, but in
general, I trust God and his natural approach.11. AndyMay 14, 2013
at 5:54 pmHi,I also have the MTHFR gene defect. My doctor told me
to take Folinic Acid, which is the activated form of folic acid. It
bypasses the MTHFR defect.12. ChristyMay 15, 2013 at 11:25 pmI was
also recently diagnosed with the MTHFR mutation, and my children
are about to be tested (one has a tongue tie). I just wanted to add
that women who have the mutation are also more likely to miscarry
if they take regular prenatal vitamins because of the levels of
folic acid in their bodies. It can become toxic to them. And since
up to 45% of the population may have some sort of MTHFR mutation,
its safer to go for a supplement that does not have folic acid!1.
Post authorrobinMay 16, 2013 at 7:19 amWow. So glad to have you
guys giving all this important info. Thank you!13. MaryAnnMay 19,
2013 at 6:31 pmI take the vitamin code raw prenatal as well. Not
only because of this issue but because it is 100 times easier on my
stomach than the main brand ones I tried from the drugstore. Im
very happy with it as well. I have been afraid to eat liver due to
the high levels of vitamin A :/1. Post authorRobin KonieMay 20,
2013 at 7:05 amI wouldt worry about eating liver as most of the
research done about vitamin A and pregnancy has been with synthetic
versions. Liver has always been a traditionally used food during
pregnancy. But of course, if you dont LIKE liver, dont sweat it.1.
BirkhaJune 18, 2013 at 7:46 pmive been taking folic acid for the
last 3 months. recently id visited another doctor and when i told
him that am expecting, he gave me several vit and folate as a
supplements. He insisted me to stop consuming the folic acid and
start on the new set. what say u Robin?1. Post authorRobin
KonieJune 19, 2013 at 7:39 amSounds like you have a smart doctor.
Id definitely take folate over folic acid.14. Pingback:My Personal
Pregnancy Diet: Part I - Wildheart Farm15. DaynaNovember 5, 2013 at
4:43 pmHey! I know these posts are a little old but Im hoping youll
respond. Im looking for a great organic prenatal, but reading some
bad things about vitamin A & E during pregnancy, I am starting
to think I might forget the prenatal and maybe just go with a
folate supplement to go along with the greens I eat.. to make sure
Im getting enough daily, plus the Nordic naturals DHA supplement
(cant really stand fish). What are your thoughts on doing that
instead of a prenatal? Even the vitamin code prenatal has me a
little worried regarding vitamins A & E, though the levels dont
seem too high.. Ahhh Im just nervous since there seems to be no
perfect prenatal. need to trust God, but want to make the most
informed and healthy decision. Did you take the Raw vitamin code?
Thanks!1. Post authorRobin KonieNovember 6, 2013 at 7:41 amHi
Dayna,I totally understand where you are coming from. I did (and
still do) have the Raw vitamin code in my cupboard, but I wasnt
diligent about taking it daily. I probably took it about 70% of the
time. I wouldnt stress too much about too high of levels of A and
E, as these supplements probably arent high enough for concern, and
your body probably wont absorb it all anyway. I found the best
thing was to eat as well as I could, supplement as felt necessary,
and try not to stress too much about it. (And trusting God is
definitely the best.)Acid folic sau folat?
Se spune ca acidul folic si folatul sunt unul si acelasi
nutriment. In realitate, intre cele doua exista o diferenta
notabila.
Diferenta este ste aceea ca acidul folic este forma sintetica a
folatului. Folatii fac parte din grupul de vitamine B, prezente in
aproape toate clasele de alimente, de la legume (spanac, salata
verde, ridichi, broccoli, ciuperci) la carne, maruntaie (ficat,
rinichi) si produse de panificatie care contin drojdie. Acidul
folic este produsul de sinteza, adica cel pe care il gasesti sub
forma de pastile. Rulada de spanac cu somonNatural sau
sintetic?Folatii nu sunt stabili, putand fi cu usurinta distrusi
prin simpla expunere la lumina. Chiar si asocierea cu unele
medicamente, cum ar fi antibioticele sau antiacidele, reduce
absorbtia acestora in organism. In sarcina, ai nevoie de 600-800
mcg de folat pe zi, iar daca alaptezi, 500 mcg. Pentru ca e putin
probabil sa obtii aceasta cantitate din alimentatie, ai nevoie de
un supliment de acid folic, de 400 mcg, zilnic, pe toata perioada
sarcinii. Sfaturi pentru o sarcina sanatoasaCe beneficiu aduc
folatii organismului unei femei insarcinate?Suplimentarea dietei cu
folati este esentiala cu cel putin trei luni inainte de sarcina,
pentru ca aceste nutrimente intervin in diviziunea celulara,
prevenind modificarile de ADN, si reduc riscul defectelor de tub
neural, un segment embrionar din care se va dezvolta sistemul
nervos central al fatului. Folatii previn nasterea inainte de
termen, dar si complicatiile obstetricale de genul placenta
abruptio saupreeclampsia.Dr. Olimpiu Muresan, medic primar
obstetrica-ginecologie, SibiuAcidul folic vitamina B9OCTOBER 5,
2013BYCESAMANCAM.ROINARTICOLE VITAMINE,NUTRIENI0Vitamina B9 este
cunoscut i sub numele de acid folic sau folat i este una dintre
cele opt vitamine ale complexului vitaminic B. Diferena ntre folai
i acidul folic este dat de sursa din care provin:- folaii se
ntlnesc n alimente i ca form activ n organism;- acidul folic se
gsete n cantitate mic n alimente i organism, dar este cea mai
folosit form de vitamina B9 n suplimentele alimentare i n
alimentele mbogite.Acidul folic i folaii sunt vitamine
hidrosolubile i astfel acestea nu pot fi reinute de organismul uman
i trebuie consumate zilnic.n acest articol, termenii de acid folic
si vitamina B9 se vor referi la varianta natural ct i la cea
sintetic iar termenul de folai doar la varianta natural.Acidul
folic este esenial pentru funcionarea corect a creierului i are un
rol important n sntatea mintal i emoional. Aceasta particip la
sinteza acizilor nucleici (ADN si ARN) i este foarte important n
momentele de dezvoltare rapid a organismului (sarcin, copilarie,
adolescen).Acidul folic este foarte important nainte de sarcina i n
timpul acesteia i de aceea am realizat un articol separat care
trateazacest subiect.Alte roluri ale acidului folic sunt:
facilitarea sintezei celulelor roii, reglarea nivelului de
homocisteina prin transformarea ei nmetionina, prevenirea pierderii
sarcinii, participarea la sinteza aminoacizilor.Cantitatea total de
vitamina B9 din organism este de 10-30 mg i aproximativ jumatate se
gsete la nivelul ficatului, iar cealalt jumtate n snge i esuturi.Un
studiu efectuat pe mai mult de 500000 de persoane a aratat ca un
consum de folai (din alimente) de peste 900 g scade riscul de
cancer (toate tipurile) cu aproximativ 30%.Carena de acid folicDe
obicei, carena de acid folic nu apare fr s fie nsoit i de lipsa
altor nutrieni. Aceasta este asociat cu o alimentatie proast,
alcoolism i uneori cu probleme ale sistemului digestiv.Anemia
megaloblastic este primul semn clinic alcarenei de vitamina B12sau
B9 i este caracterizat de globule rosii mari, anormale.Simptomele
acestei afeciuni sunt: oboseal, iritabilitate, palpitaii, respiraie
greoaie etc.Carena de acid folic poate produce dureri i ulceraii la
nivelul limbii, schimbarea culorii pielii, prului i unghiilor i un
nivel crescut de homocisteina n sange.n tabelul de mai jos vei gsi
doza zilnic recomandat de vitamina B9 n unitati echivalente de
folat UEF (DFE n engleza).Echivalena este urmatoarea:- 1 g UEF = 1
g folat (din alimente);- 1 g UEF = 0.6 g acid folic din alimente
mbogaite i din suplimente alimentare consumate n timpul mesei;- 1 g
UEF = 0.5 g acid folic din alimente mbogaite i din suplimente
alimentare consumate nainte de mas.Se poate observa ca acidul folic
din suplimente este mult mai bine asimilat de organism i ca 0.5 g
acid folic = 1 g folat (din alimente), totui trebuie sa inem cont
de faptul ca prin intermediul suplimentelor alimentare este foarte
usor s depim doza zilnic i c acestea conin i foarte muli aditivi
alimentari. Consumai suplimente doar la indicaiile unui medic
specialist.Pentru copiii cu vrsta cuprins ntre 0 i 12 luni a fost
stabilit doza zilnica adecvat, pe baza consumului de acid folic al
copiilor sntoi alptai.Doza zilnic recomandat de folat g UEF/zi doza
de acid folic se calculez conform raportului de mai sus
VrstBrbaiFemeiSarcinAlptare
0-6 luni65 g UEF65 g UEF--
7-12 luni80 g UEF80 g UEF--
1-3 ani150 g UEF150 g UEF--
4-8 ani200 g UEF200 g UEF--
9-13 ani300 g UEF300 g UEF--
14-18 ani400 g UEF400 g UEF600 g UEF500 g UEF
19+ ani400 g UEF400 g UEF600 g UEF500 g UEF
Excesul de acid folicCantiti mari de acid folic din suplimente i
alimente mbogaite pot masca efectele carenei de vitamina B12 i
implicit deteriorarea ireversibil a sistemului nervos. n ceea ce
privete vitamina B9 din alimente (folai) nu au fost observate
efecte adverse i de aceea tabelul de mai jos este valabil doar
pentru acidul folic din suplimente alimentare i pentru alimente
mbogite.Exist cercettori care consider c suplimentele pe baza de
acid folic, n cantiti mari, pot crete riscul de cancer de colon,
prostat i de alte forme de cancer. Suplimentele pe baz de acid
folic trebuie utilizate cu grij de catre persoanele care sufera de
afeciuni ale colonului.Dozele prezentate n tabelul de mai jos nu se
adreseaz persoanelor care iau doze mari de acid folic sub
supraveghere medical.Limita maxim admis de acid folic (din
suplimente)
VrstBrbaiFemeiSarcinAlptare
0-6 luniNANA--
7-12 luniNANA--
1-3 ani300 g300 g--
4- 8 ani400 g400 g--
9-13 ani600 g600 g--
14-18 ani800 g800 g800 g800 g
19+1,000 g1,000 g1,000 g1,000 g
Sursede acid folicFolaii (din alimente) se gsesc n mod natural n
foarte multe alimente. Cele mai importante surse sunt: ficat de
vit, spanac, fasole, sparanghel, varz de Bruxelles, brocoli, suc de
roii etc.Suplimentele alimentare sunt o surs foarte important de
acid folic, dar ar trebui folosite doar dac sunt recomandate de un
medic specialist. Atunci cand este consumat n timpul mesei, acidul
folic este 85% biodisponibil, iar dac este consumat nainte de mas
procentul ajunge la 98-100%.Persoanele alcoolice, nsrcinate i cele
care sufer de afeciuni ale sistemului digestiv trebuie s consume o
cantitate mai mare de alimente sau suplimente ce conin vitamina
B9.Exist foarte multe surse alimentare de folai i de aceea nu este
recomandat consumul de suplimente alimentare. Suplimentele
alimentare trebuie consumate doar dac un medic specialist v
recomand i n cazul femeilor nsarcinate. Acestea trebuie s nu
depeasc doza zilnic maxim de acid folic din suplimente.Dr. Fuhrman
warns:
DO NOT take multivitaminsthat contain folic acid.andIf you are
pregnant,DO NOT take prenatal vitaminsthat contain folic acid!Folic
acid supplementation is dangerous especially for pregnant
womenShare on facebookShare on twitterShare on emailShare on
printMore Sharing Services388Women who take supplemental folic acid
increase theirbreast cancerrisk by 20-30%, according to a study in
the American Journal of Clinical Nutrition. Researchers collected
data on women's folic acid intake from multivitamins over a 10-year
period they found that the women who tookmultivitamins containing
folic acidwere more likely to be diagnosed with breast cancer than
those that did not.1,2A study published earlier this year found a
163% increased risk of prostate cancer in men taking folic acid
supplements.3A new meta-analysis of folic acid supplementation
andcolorectal cancerrisk found that those who took folic acid for
more than three years increased their risk of having a colorectal
adenoma by 35%.4In the U.S., Canada, and most recently Chile,
colorectal cancer rates have climbed since the advent of mandatory
fortification of flour with folic acid.10-11Another new study, has
found that folic acid supplementation by pregnant women increases
the risk ofchildhood asthmaby 26%5, and yet another study linked
folic acid supplementation during pregnancy to increased incidence
of respiratory tract infections in infants, especially those
resulting in hospitalization.6This past month in Norway, where
there is no fortification of flour with folic acid, researchers
conducting a six-year study on the homocysteine-lowering effects of
B vitamins in patients with heart disease made an unexpected
finding: the patients whose supplement included folic acid had a
greater risk of cancer incidence and cancer mortality.7These
patients were 43% more likely to die from cancer.Most alarming was
another study that compared women who took folic acidduring their
pregnancyto those that did not. Thirty years later those women who
were given a hefty dose of folic acid during pregnancy were twice
as likely to die frombreast cancer.8Shocking info huh!If folic acid
can have these dangerous effects, why is it included in
mostmultivitamins, prenatal vitamins and fortified grain
products?Folic acid is the synthetic form of folate, a member of
the family of B vitamins that is involved with DNA synthesis and
DNA methylation, which essentially turns genes on and off. Because
of these crucial functions, folate plays important roles in fetal
development and nerve tissue health as well as cancer initiation
and progression.The protective effects of folate against neural
tube defects (NTDs) have received much attention in the past.
Unfortunately, this knowledge and public attention did not result
in a campaign by the U.S. government encouraging women to get
plenty of natural dietary folate from vegetables instead, pregnant
women are pushed to take folic acid supplements.Folic acid is
chemically different from dietary folate, which results in
differences in uptake and processing of these two substances by the
cells in the intestinal wall. Some folic acid is chemically
modified to be more similar to natural folate, but the intestinal
cells are limited in how much folic acid they can modify excess
folic acid often enters the circulation unmodified. Scientists do
not yet know the implications of circulating synthetic folic acid.
Many Americans, through multivitamin use and consumption of
fortified foods, are taking in excessive amounts of folic acid, and
thus may have unmodified folic acid circulating in their blood this
could contribute to the cancer-promoting effects.9,10-11The
recommendation that pregnant women take folic acid supplements is
especially troubling these women could safely increase their folate
status and prevent neural tube defects (NTDs) by eating green
vegetables, but instead they are instructed to take folic acid
supplements, which put them at risk for breast cancer later in
life. The children are also put at risk women who take folic acid
supplements as a substitute for good nutrition fail to provide
their unborn children with the additional nutrients in
folate-containing foods. Maternal nutrition is a critical
determinant of childhood health there are inverse associations
between maternal vegetable intake and childhood cancers.12-13Unlike
synthetic folic acid, folate obtained from food sources especially
green vegetables protects against breast and prostate
cancer.Paradoxically, in people who do not take folic acid
supplements there is inverse relationship between dietary folate
intake and breast and prostate cancer.14,3Folate is an essential
nutrient with vital functions. It is probable that folate levels
need to be tightly regulated by the body that the timing and dose
of folate is an important determinant of whether folate has
positive or negative effects. Folate's actions on DNA may prevent
cancer from initiating, but may also promote the proliferation of
tumor cells that may already present.15Luckily, getting our folate
exclusively from food ensures that we do not get too much. It comes
naturally packaged in balance with other micronutrients and the
body regulates its absorption.9Rich sources of food folateAs a
reference point, the U.S. RDA for folate is 400g. Below is the
approximate folate content for a 100-calorie serving.16Asparagus, 2
cups cooked486 gSpinach, 3 cups raw175 g
Mustard greens, 2 cups cooked402 gAvocado, 1121 g
Lentils, 1 cup cooked356 gPomegranate, 1107 g
Edamame, 1 cup cooked and shelled358 gArtichoke, 1107 g
Collards, 2 cups cooked354 gSummer squash, 3 cups100 g
Broccoli, 2 cups cooked337 gPapaya, 1 cup53 g
Black beans, 1 cup cooked302 gOrange, 139 g
Chickpeas, 1 cup cooked282 gHazelnuts, cup38 g
Adzuki beans, 1 cup cooked278 gBlackberries, 1 cup36 g
Cauliflower, 1 small head225 gWalnuts, cup29 g
Romaine lettuce, 3 cups raw192 gSunflower seeds, cup26 g
Brussels sprouts, 2 cups cooked187 g
Clearly, we do not need synthetic folic acid supplements to meet
our daily folate requirements.Dr. Fuhrman's Multivitamins
donotcontain folic acidBecause folate is abundant in theNutritarian
diet, and synthetic folic acid is so potentially dangerous, folic
acid is not included in Dr. Fuhrman'smultivitamin supplementsfor
adults. Pixie Vites, Dr. Fuhrmans childrens multivitamin, contains
5-MTHF, the same form of folate found in natural foods, instead of
synthetic folic acid.Dr. Fuhrman does not recommend prenatal
vitamins generally available on the market because of the
potentially harmful ingredients that they contain, such as folic
acid. Sensitive to the needs of women who are pregnant or of
childbearing age, Dr. Fuhrman designed his own prenatal.Dr.
Fuhrman's special recommendations for pregnant women:-
GentlePrenatal (delivers the iron and extra vitamin D needed by
pregnant women)- DHA+EPA Purity- A nutrient-dense diet, rich in
green vegetables (and folate)See Dr. Fuhrman'sVitamin Advisorfor
more recommendations. To learn more about folate, folic acid and
cancer risk, read Dr. Fuhrmans position paper Folate vs. Folic
Acid.
References:1. Stolzenberg-Solomon RZ et al. Folate intake,
alcohol use, and postmenopausal breast cancer risk in the Prostate,
Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin
Nutr. 2006 Apr;83(4):895-904.2. Kim YI. Does a high folate intake
increase the risk of breast cancer? Nut Rev; 2006; 64(10PT1)
468-75.3. Figueiredo JC et al. Folic acid and risk of prostate
cancer: results from a randomized clinical trial. J Natl Cancer
Inst. 2009 Mar 18;101(6):432-5. Epub 2009 Mar 10.4. Fife, J et al.
Folic Acid Supplementation and Colorectal Cancer Risk; A
Meta-analysis. Colorectal Dis. 2009 Oct 27. [Epub ahead of print]5.
Whitrow MJ, Moore VM, Rumbold AR, Davies MJ. Effect of supplemental
folic acid in pregnancy on childhood asthma: a prospective birth
cohort study. Am J Epidemiol. 2009 Dec 15;170(12):1486-93.6. Haberg
SE, London SJ, Stigum H, Nafstad P, Nystad W. Folic acid
supplements in pregnancy and early childhood respiratory health.
Arch Dis Child. 2009 Mar;94(3):180-4. Epub 2008 Dec 3.7. Ebbing M
et al. Cancer Incidence and Mortality After Treatment With Folic
Acid and Vitamin B12. JAMA. 2009;302(19):2119-2126.8. Charles D et
al. Taking folate in pregnancy and risk of maternal breast cancer.
BMJ 2004;329:137569. Harvard School of Public Health; The Nutrition
Source: Keep the Multi, Skip the Heavily Fortified Foods;
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/folicacid/
Date accessed: 8/29/08.10. Hirsch S et al. Colon cancer in Chile
before and after the start of the flour fortification program with
folic acid. Eur J Gastroenterol Hepatol. 2009 Apr;21(4):436-9.11.
http://www.medscape.com/viewarticle/59111112. Kwan ML et al.
Maternal diet and risk of childhood acute lymphoblastic leukemia.
Public Health Rep. 2009 Jul-Aug;124(4):503-14.Tower RL et al. The
epidemiology of childhood leukemia with a focus on birth weight and
diet. Crit Rev Clin Lab Sci. 2007;44(3):203-42.Petridou E et al.
Maternal diet and acute lymphoblastic leukemia in young
children.Cancer Epidemiol Biomarkers Prev. 2005
Aug;14(8):1935-9.Jensen CD et al. Maternal dietary risk factors in
childhood acute lymphoblastic leukemia (United States).Cancer
Causes Control. 2004 Aug;15(6):559-70.13. Huncharek M et al. A
meta-analysis of maternal cured meat consumption during pregnancy
and the risk of childhood brain tumors. Neuroepidemiology. 2004
Jan-Apr;23(1-2):78-84.Pogoda JM et al. An international
case-control study of maternal diet during pregnancy and childhood
brain tumor risk: a histology-specific analysis by food group. Ann
Epidemiol. 2009 Mar;19(3):148-60.14. Sellers TA et al. Dietary
folate intake, alcohol, and risk of breast cancer in a prospective
study of postmenopausal women. Epidemiology. 2001
Jul;12(4):420-8.15. Kim YI. Folic acid fortification and
supplementation--good for some but not so good for others. Nutr
Rev. 2007 Nov;65(11):504-11.16.
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