The benefits of folic acid during pregnancy is clear but many men don't know that folic acid is just as important for them. While most people don't normally drink their folic acid, it can be consumed via many different fruit drinks such as orange juice. Folic acid is an important nutrient for everyone to be getting and men need a steady supply of it to stay in good health.
Daily Recommended Amount for Men
The daily recommended amount of folic acid for men varies by age but anyone who is 14 or over should be taking in at least 400 mcg of folic acid a day. This number may seem like a lot but it can be obtained from just 2 cups of fortified breakfast cereal or 1 1/2 cups of cooked spinach. Getting enough folic acid each day is easy if you know what foods you should be eating.
Benefits of Folic Acid
Folic acid is used by men in several of the different body systems. It helps the body convert carbohydrates into energy as well as improving the health of your skin, hair and liver. It helps create new DNA and RNA and is vitally important during periods of high growth such as infancy and adolescence. It also plays an important role in the creation of red blood cells. Without enough folic acid your body would not function properly.
Deficiency
Folic acid is used during the cell development of red blood cells in bone marrow. When there is a deficiency of folic acid the blood cells develop irregularly and you end up with a condition known as megaloblastic anemia. In megaloblastic anemia you have enlarged red blood cells that do not carry as much oxygen as they normally would. The lack of oxygen leads to shortness of breathe, weakness and fatigue.
Sources of Folic Acid
Folic acid can be found in several of the different food groups making it an easy nutrient to get enough of. It is found in grains, meat, beans, vegetables, and fruits. One of the best sources of folic acid is dark green leafy vegetables such as asparagus and kale. You can find folic acid within fortified cereals and whole wheat products.
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