#头条创作挑战赛#
We all know that people feel overwhelmed in all aspects of energy and physical strength as they get older. Especially after the age of 50, the body's functions gradually decline. So now many people will find a problem, there are more and more people who love fitness and health. Especially nowadays, the new gym is overcrowded every day. Early risers, parks and streets are also full of people exercising.
With the development of society and the improvement of living standards, in addition to the increasing attention to health year by year, people are also paying more and more attention to how to maintain and improve their physical health through a reasonable daily diet. Among the many nutrients, folic acid is in the spotlight for its unique health benefits. Especially recently, the word "folic acid" has gradually attracted people's attention, and many middle-aged and elderly friends or people who love health will affectionately call "folic acid" a "longevity element".
So today, Chef will discuss with you the role of folic acid, especially the benefits for people over 50 years old, and today Chef also recommends three healthy vegetables rich in folic acid to help you easily obtain this valuable nutrient in your daily diet.
Folic acid: the secret weapon of longevity?
Folic acid, also known as vitamin B9 or ptereroyl glutamic acid by definition, is a water-soluble vitamin that is essential for cell growth and division. The main functions of folic acid in the human body include involvement in the synthesis of DNA and RNA, the production of red blood cells, and the normal functioning of the nervous system. Folic acid deficiency can lead to a range of health problems such as anemia, fatigue, and cognitive impairment.
In recent years, more and more studies have shown that there is a certain association between folic acid and longevity. In particular, some epidemiological studies have found that people who consume enough folic acid have a lower risk of cancer, cardiovascular disease, and better cognitive function than those who do not consume enough folic acid. Although these findings do not directly prove that folic acid is the only factor in longevity, they undoubtedly provide us with new ideas for supplementing with folic acid through diet to promote health.
After the age of 50, it is recommended to supplement more foods containing "folic acid".
As we age, the body's need for folic acid may change. Especially after the age of 50, the body's function gradually declines, and the body's ability to absorb and utilize nutrients may also weaken at this time.
In addition, some chronic diseases such as cardiovascular disease and diabetes are very common in middle-aged and elderly people, and these diseases themselves may also affect the metabolism and utilization of folic acid. At this stage, adequate folic acid supplementation is essential to address these challenges. Especially for people after the age of 50, it is recommended to pay more attention to the intake of folic acid every day to meet the body's demand for folic acid.
Three foods high in folate are recommended
1. Green leafy vegetables: Green leafy vegetables are one of the important sources of folic acid. Green leafy vegetables such as spinach, kale, and kale are not only rich in folic acid, but also rich in nutrients such as vitamin C and dietary fiber, which can help promote intestinal health and enhance immunity. It is recommended to consume at least one serving of green leafy vegetables per day to meet the body's need for folic acid.
Recommended cuisine: Scrambled eggs with spinach
Why we recommend it: Spinach is a natural treasure trove of folic acid, with a whopping 210 micrograms of folic acid per 100 grams of spinach, which means that just one small serving of spinach can meet more than half of your daily folate needs. In addition, eggs are an important source of high-quality protein, and they also contain a variety of vitamins and minerals, which are more comprehensive when paired with spinach.
Production method: It is best to choose "sharp leaf" spinach for spinach scrambled eggs, which has a relatively tender taste; Wash and cut into small pieces for later use. Crack the eggs into a bowl and stir well with a pinch of salt. Heat the oil in a pan, pour in the egg mixture after the oil is hot, fry until golden brown on both sides, and then put it out for later use. Pour a little water into the pot first, bring to a boil over high heat, then put a little salt and vegetable oil, blanch the spinach first, remove it and drain the water; Pour in the bottom oil in another pot, stir-fry the minced garlic over high heat until fragrant, then pour in the spinach segments and stir-fry quickly. Pour in the egg cubes, then add an appropriate amount of salt to taste, stir-fry evenly and then remove from the pan.
2. Beans and soy products: Beans and soy products are also one of the important sources of folic acid. Various beans such as common soybeans and black beans, or processed soy products such as tofu and soy milk, are rich in folic acid. Moreover, they are a treasure trove of high-quality proteins and unsaturated fatty acids. In order to maintain good health, it is recommended that you do not neglect the intake of beans and soy products in your daily diet. It is recommended to consume it at least twice a week, which will not only meet the body's need for folic acid, but also obtain other rich nutrients.
Recommended cuisine: stewed pig's trotters with soybeans
Reason for recommendation: Soybeans are one of the foods with high folic acid content in plant foods, containing about 180 micrograms of folic acid per 100 grams of soybeans. In addition, pork trotters are rich in collagen and a variety of minerals, and when stewed together, the taste is not only mellow, but also allows soybeans to fully absorb the fresh aroma and oil of pork trotters, making the taste softer.
Method: Soak the soybeans in advance and wash them for later use; Wash and chop the pig's trotters and marinate them in cooking wine and ginger slices for 10 minutes. Add water to a boil in a pot, add the pig's trotters and cook until they change color, then remove and drain. Then, put the soaked soybeans and pig's trotters into the pot, do not need too much seasoning, use a little ginger slices and cooking wine to remove the fish, pour in an appropriate amount of water, first boil over high heat and then skim off the foam on the surface, and then turn to low heat and simmer for 1 hour. When the soup is thickened, add an appropriate amount of salt to taste, and continue to simmer for 10 minutes.
3. Nuts and seeds: Nuts and seed foods such as walnuts, almonds, cashews, flaxseeds, sunflower seeds, etc. also contain a certain amount of folic acid. Not only are these foods nutritious, but they also have a variety of health benefits such as antioxidants and anti-inflammatory. It is recommended to consume a moderate amount of nuts and seeds every day to supplement with folic acid and other nutrients.
Recommended cuisine: Stir-fried shrimp with broccoli
Reason for recommendation: Broccoli is the champion of folic acid in vegetables, with a folic acid content of more than 200 micrograms per 100 grams of broccoli. Shrimp is an important source of high-quality protein, and is also rich in a variety of minerals and trace elements. The combination of the two is not only delicious, but also allows the broccoli to fully absorb the fresh aroma and oil of the shrimp, making the taste more crispy.
Method: Wash the broccoli and cut it into small florets for later use; Wash the shrimp and remove the shrimp line for later use. Add water to a boil in a pot, add the broccoli and cook until it is broken, then remove and drain. Next, heat the oil in a pan with cold oil, add the minced garlic and stir-fry until fragrant, then add the shrimp and stir-fry quickly until it changes color. Finally, pour in the broccoli and stir-fry evenly, add an appropriate amount of salt and cooking wine to taste.
How to supplement folic acid reasonably
While folic acid is essential for human health, excessive intake can also pose potential risks to our health. Therefore, we need to pay attention to the following points when supplementing folic acid in daily life:
1. Moderate intake: According to nutritional recommendations, adults need to consume about 400 micrograms of folic acid per day. However, this amount of demand may vary from individual to individual. Therefore, when supplementing folic acid, it is necessary to adjust the intake reasonably according to one's own situation.
2. Eat a varied diet: Folic acid supplementation through food diversification is the safest and most effective way. It is recommended to include more foods rich in folic acid, such as green leafy vegetables, legumes and soy products, nuts and seeds, etc.
3. Proper cooking method: folic acid is a water-soluble vitamin, which is easily lost by factors such as high temperature and light. Therefore, care needs to be taken when cooking foods rich in folic acid to avoid overheating or prolonged exposure to sunlight.
4. Folic acid supplements, don't use them indiscriminately: Although folic acid supplements can quickly supplement folic acid, excessive intake may lead to adverse reactions. Therefore, be careful when using folic acid supplements, and it is best to seek the advice of a doctor or dietitian first.