{"id":163479,"date":"2024-06-28T14:46:09","date_gmt":"2024-06-28T20:46:09","guid":{"rendered":"https:\/\/tecscience.tec.mx\/en\/?p=163479"},"modified":"2024-12-10T17:06:48","modified_gmt":"2024-12-10T23:06:48","slug":"what-foods-have-vitamin-b9-folate","status":"publish","type":"post","link":"https:\/\/tecscience.tec.mx\/en\/health\/what-foods-have-vitamin-b9-folate\/","title":{"rendered":"Practical Tips to Boost Vitamin B9 Levels"},"content":{"rendered":"\n

Micronutrients<\/strong> \u2013vitamins and minerals\u2013 are essential to our health because they participate in different cellular activities. For example, folate<\/strong> -also known as vitamin B9- prevents us from having diseases such as anemia or Alzheimer’s, but do you know the foods<\/strong> where you can find it? And what practical things<\/strong> you can do to obtain them<\/strong>?<\/p>\n\n\n\n

First, it is important to know that \u201chumans cannot synthesize them (micronutrients<\/strong>), we must consume them through food,<\/strong>\u201d says Roc\u00edo D\u00edaz de la Garza<\/a>, research professor at the Institute for Obesity Research<\/a> <\/em>(IOR).<\/p>\n\n\n\n

This means that, unlike other vitamins<\/strong> -such as <\/a>vitamin D, which we obtain from the sun<\/a>– we have to consume micronutrients <\/strong>through the food we eat. However, it seems that we are not doing it well because globally, 2 billion people<\/strong> live with deficiencies <\/strong>of them, according to data from the World Health Organization <\/a>(WHO).<\/p>\n\n\n\n

These micronutrient deficiencies<\/strong> are known as hidden hunger <\/a>and have serious repercussions<\/strong>, such as fatigue, muscle weakness and impairments in cognitive development, to name a few.<\/p>\n\n\n\n

At the seminar Obesity and vitamin imbalance: Do we need to revisit intake recommendations for metabolic health?<\/em> from IOR, D\u00edaz de la Garza and Erika Casta\u00f1o-Moreno<\/a>, research professor at IOR, explained the relationship between conditions such as obesity and the loss of vitamins.<\/p>\n\n\n\n

In particular, they focused on folate<\/strong>. Its deficiency has been associated with diseases such as anemia, Alzheimer’s, cardiovascular diseases and some types of cancer.<\/p>\n\n\n\n

In addition to the fact that many people live with micronutrient <\/strong>deficiencies, recent studies have found<\/a> that women with obesity or pregestational -before pregnancy- diabetes have lower levels of folate<\/strong> than those who do not suffer from them.<\/p>\n\n\n\n

For this reason, experts consider that it is important to implement public health interventions<\/strong> that seek to reduce these deficiencies.<\/p>\n\n\n\n

Why is folate (vitamin B9) important?<\/h2>\n\n\n\n

Throughout her career, D\u00edaz de la Garza has focused on studying folate<\/strong>, from how plants synthesize it<\/a>, to how humans metabolize it, and what we can do<\/a> to avoid deficiencies.<\/p>\n\n\n\n

One of the most popular interventions is taking folic acid supplements<\/strong>, particularly recommended for pregnant women<\/strong>, which helps increase its levels in blood.<\/p>\n\n\n\n

However, we all need to <\/strong>consume folate<\/strong> and questions have been raised about how much of the folic acid<\/strong> taken in supplements or fortified flours is actually used by the body.<\/p>\n\n\n\n

\u201cUnmetabolized folic acid is being found in many blood samples,\u201d says Casta\u00f1o-Morena.<\/p>\n\n\n\n

To date, it is not entirely understood why it is not completely metabolized<\/strong> or why some conditions, such as obesity<\/a>, cause a loss of vitamins<\/strong>.<\/p>\n\n\n\n

Studying it is part of some of the experts’ future goals, as well as finding ways to increase folate density<\/strong> in plants using pre- and post-harvest techniques, as well as genetic engineering.<\/p>\n\n\n\n

Meanwhile, they recommend eating<\/strong> large amounts of foods that contain the vitamin naturally: \u201cYoung tissues, such as seeds and leaves, will have the most,\u201d says D\u00edaz de la Garza.<\/p>\n\n\n\n

Practical Advices to Increase Folate Intake<\/h2>\n\n\n\n

Among the practical recommendations<\/strong> to increase folate intake <\/strong>are eating leaves<\/strong> -such as spinach- and seeds<\/strong> -such as beans, lentils or peas- in abundance.<\/p>\n\n\n\n

Some of the fruits<\/strong> that contain it in greater quantities are papaya<\/strong>, avocado<\/strong> and oranges<\/strong>. Among the tubers are potatoes<\/strong>, as long as they are consumed with the peel<\/strong>.<\/p>\n\n\n\n

\u201cThere are a lot of folates<\/strong> in the coating part; so prioritize whole grain rice<\/strong>, for example,\u201d explains D\u00edaz de la Garza.<\/p>\n\n\n\n

If, in addition, we soak<\/strong> the grains in water <\/strong>overnight before consuming them, that can stimulate the release of large quantities of the vitamin<\/strong>. \u201cYou are telling the seed that it is going to germinate soon, so it begins to prepare all the machinery for cell division, and produces more,\u201d he says.<\/p>\n\n\n\n

Steaming vegetables<\/strong> prevents vitamin loss, compared to making them in broth or cooking them<\/a>.<\/p>\n\n\n\n

\u201cIf you are going to make them in broth<\/strong>, you have to drink it, because a lot of micronutrients <\/strong>can be lost there,\u201d he says.<\/p>\n\n\n\n

Placing emphasis on a healthy diet<\/a>, abundant in fruits and vegetables, can have positive consequences in the lives of all people.<\/p>\n\n\n\n

However, \u201cthis is especially important in the first thousand days of an individual: the nine months of pregnancy and the first two years of life,\u201d says Casta\u00f1o-Morena. \u201cIt is a window of opportunity in which we can greatly reduce the risk of people suffering from chronic non-communicable diseases.\u201d<\/p>\n\n\n\n

Were you interested in this story? Do you want to publish it? Contact our content editor to learn more marianaleonm@tec.mx<\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Drinking the broth in which we cook vegetables or soaking seeds overnight can help increase the amounts of this micronutrient.<\/p>\n","protected":false},"author":12,"featured_media":163480,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","footnotes":""},"categories":[86],"tags":[224,166,144],"class_list":["post-163479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-health","tag-institute-for-obesity-research","tag-tecsalud"],"acf":[],"yoast_head":"\nPractical tips to boost vitamin B9 levels | TecScience<\/title>\n<meta name=\"description\" content=\"Drinking the broth in which we cook vegetables or soaking seeds overnight can help increase the amounts of this micronutrient.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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