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纠结？急！究竟要不要补叶酸

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看了好多关于吃叶酸的副作用，真心不知道该不该吃？！

我试过胚胎停育。听说吃叶酸会导致停育，好担心…

看了这篇东西更加忐忑：

转：

本人中西医都是相信的，近日查阅资料发现了一点东西作为此篇的补充。

胎停有一部分去看中医会发现是阳虚体质，大体就是说身体寒凉，种子不能发芽生长，缺少肾阳。我个人认为阳虚体质的人是不适合吃叶酸的。简单来说，叶酸是寒性，而锌是热性；叶酸滋阴，锌壮阳。富含叶酸的食物一般都是水果或者蔬菜寒凉比较高，而在中医上，这些一般来说都是寒凉的东西，如果你属于肾阳虚，一般中医不会建议你过多的吃这些东西，从西医来讲就是叶酸过量会阻碍锌的吸收，从而影响整个内分泌系统，造成胎儿发育迟缓或者胎停。富含锌的食物有牡蛎牛羊肉等，这些食物都是补肾阳的食材。肾阳虚体质的人吃了叶酸会马上或者久而久之出现各种症状，也就是我正文说的那些症状，因为叶酸太寒性，而且是挺寒性的。而肾阴虚的体质，吃了叶酸滋补肾阴反而有助于胎儿的发育。这也就是说每个人体质是不同的，所以不能偏食，不能滥补。多维要比单一服用叶酸要科学的多，虽然也有外国研究，多维会影响排卵，我猜测更准确来讲应该是多维中的叶酸会影响排卵，并且是影响阳虚体质的人排卵。我个人是阳虚体质，我不知道阴虚体质的人吃叶酸到底有没有影响。那些说叶酸没影响的姐妹，可以来说说自己体质。缺锌的症状很多，在生育方面来讲，会影响内分泌，导致内分泌失调，这也是有人吃了叶酸月经紊乱的原因。其他一些症状可以google一下。

这是我看的一篇国外关于补叶酸的饮食：

1. Dark Leafy Greens

1。深色绿叶菜

It should come as no surprise that one of the planet’s healthiest foods is also one of the highest in folate. For an immediate boost in folic acid, consider adding more spinach, collard greens, kale, turnip greens and romaine lettuce into your daily diet. Just one large plate of these delicious leafy greens can provide you with almost all of your daily needs for folic acid.

这应该是意料之中的,地球上最健康的食物也是一个最高的叶酸。立即增加叶酸,可以考虑添加更多的菠菜、羽衣甘蓝、羽衣甘蓝、青萝卜、莴苣到你的日常饮食。只是一个大板这些美味的绿叶蔬菜可以为您提供几乎所有你的日常需要补充叶酸。

Below is a short list of leafy greens that are high in folic acid.

下面是一个清单,绿叶蔬菜,富含叶酸。

Spinach — 1 cup = 263 mcg of folate (65% DV)

菠菜- 1杯= 263毫克的叶酸(65% DV)

Collard Greens — 1 cup = 177 mcg of folate (44% DV)

羽衣甘蓝- 1杯= 177毫克的叶酸(44% DV)

Turnip Greens — 1 cup = 170 mcg of folate (42% DV)

青萝卜- 1杯= 170毫克的叶酸(42% DV)

Mustard Greens — 1 cup = 103 mcg of folate (26% DV)

芥菜- 1杯= 103毫克的叶酸(26% DV)

Romaine Lettuce — 1 cup = 76 mcg of folate (19% DV)

长叶莴苣- 1杯= 76毫克的叶酸(19% DV)

2. Asparagus

2。芦笋

Asparagus is high in folic acid

芦笋富含叶酸

This woody treat is perhaps one of the most nutrient dense foods with folic acid out of the entire vegetable kingdom. Eating just one cup of boiled asparagus will give you 262 mcg of folic acid, which accounts for approximately 65% of your daily needs. Not only is asparagus a delicious snack, but it’s also full of nutrients your body craves, including Vitamin K, Vitamin C, Vitamin A, and Manganese.

这木本治疗也许是其中最营养密集的食物与叶酸的整个植物界。只吃一杯煮芦笋会给你262微克的叶酸,占大约65%的日常需要。不仅是芦笋一道可口的点心,但它也充满了营养你的身体渴望,包括维生素K、维生素C、维生素a和锰。

3. Broccoli

3。西兰花

Not only is broccoli one of the best detox foods you can eat, it’s also a great source for folic acid. Just one cup of broccoli will provide you with approximately 24% of your daily folic acid needs, not to mention a whole host of other important nutrients. We recommend eating organic broccoli raw or lightly steamed.

西兰花不仅是最好的排毒的食物你能吃,这也是一个很好的来源,叶酸。只是一杯椰菜将提供大约24%的你的每日叶酸的需求,更不用说一大堆其他重要营养素。我们建议吃有机西兰花生或轻蒸。

4. Citrus Fruits

4。柑橘类水果

Many fruits contain folic acid, but citrus fruits rank the highest. Oranges are an especially rich source of folic acid. One orange holds about 50 mcg, and a large glass of juice may contain even more. Other folate-rich fruits include papaya, grapefruit, grapes, banana, cantaloupe and strawberries. Here is a short list of fruits high in folic acid.

许多水果含有叶酸,但柑橘类水果排名最高。橙子是一个特别丰富的叶酸。一个橘子拥有约50微克,和一大杯果汁可能包含更多。其他叶酸丰富的水果包括木瓜、柚子、葡萄、香蕉、哈密瓜、草莓。这里是一个简短的列表的水果富含叶酸。

Papaya — One papaya = 115 mcg of folate (29% DV)

木瓜——一个木瓜= 115毫克的叶酸(29% DV)

Oranges — One orange = 40 mcg of folate (10% DV)

橙子——一个橘子= 40毫克的叶酸(10% DV)

Grapefruit — One grapefruit = 30 mcg of folate (8% DV)

葡萄柚——一个葡萄柚= 30毫克的叶酸(8% DV)

Strawberries — 1 cup = 25 mcg of folate (6.5% DV)

草莓- 1杯= 25毫克的叶酸(6.5% DV)

Raspberries — 1 cup = 14 mcg of folate (4% DV)

树莓- 1杯= 14毫克的叶酸(4% DV)

5. Beans, Peas and Lentils

5。黄豆、豌豆和扁豆

Beans and peas especially high in folic acid include pinto beans, lima beans, green peas, black-eyed peas and kidney beans. A small bowl of any type of lentils will give you the majority of your recommended daily amounts of folate. Here is a short list of which beans have the most folic acid.

豆类尤其是富含叶酸包括豆,利马豆,豌豆、豇豆、四季豆。一个小碗的任何类型的扁豆会给你大多数的每日推荐量的叶酸。这里是一个简短的列表,其中豆类有最叶酸。

Lentils — 1 cup = 358 mcg of folate (90% DV)

小扁豆- 1杯= 358毫克的叶酸(90% DV)

Pinto Beans — 1 cup = 294 mcg of folate (74% DV)

豆- 1杯= 294毫克的叶酸(74% DV)

Garbanzo Beans — 1 cup = 282 mcg of folate (71% DV)

鹰嘴豆- 1杯= 282毫克的叶酸(71% DV)

Black Beans — 1 cup = 256 mcg of folate (64% DV)

黑豆- 1杯= 256毫克的叶酸(64% DV)

Navy Beans — 1 cup = 254 mcg of folate (64% DV)

海军豆- 1杯= 254毫克的叶酸(64% DV)

Kidney Beans — 1 cup = 229 mcg of folate (57% DV)

芸豆- 1杯= 229毫克的叶酸(57% DV)

Lima Beans — 1 cup = 156 mcg of folate (39% DV)

利马豆- 1杯= 156毫克的叶酸(39% DV)

Split Peas — 1 cup = 127 mcg of folate (32% DV)

马豆- 1杯= 127毫克的叶酸(32% DV)

Green Peas — 1 cup = 101 mcg of folate (25% DV)

绿色豌豆- 1杯= 101毫克的叶酸(25% DV)

Green Beans — 1 cup = 42 mcg of folate (10% DV)

绿豆- 1杯= 42毫克的叶酸(10% DV)

6. Avocado

6。鳄梨

Avocados are high in folic acid

鳄梨富含叶酸

The most beloved vegetable of Mexican fare, the butter pear, or avocado, holds up to 90mcg of folate per cup, which accounts for appoximately 22% of your daily needs. Not only are avocados one of the best foods with folic acid, but it’s also an excellent source of fatty acids, vitamin K and dietary fiber. Adding them to sandwiches or salads will make for an extra-healthy treat.

最心爱的蔬菜的墨西哥食物,黄油梨,或鳄梨,经得起每杯90毫克的叶酸,占22%的日常需要剪切。不仅是鳄梨最好的食物叶酸,但它也是一个极好的来源的脂肪酸、维生素K和膳食纤维。将它们添加到沙拉三明治或者将形成一种额外的健康治疗。

7. Okra

7。秋葵

The world’s slimiest veggie is also one of the most nutrient rich. Okra has the distinct ability to simultaneously offer vitamins and minerals while cleansing the entire digestive tract from toxic build-up. When it comes to folate, Okra is a great source. Just one cup of cooked okra will give you approximately 37 mcg of folic acid.

世界slimiest素食也是最营养丰富。秋葵有独特的能力,同时提供维生素和矿物质而清洗整个消化道从有毒的积累。当谈到叶酸,秋葵是一个伟大的源。只是一杯煮熟的秋葵将给你大约37毫克的叶酸。

8. Brussels Sprout

8。球芽甘蓝

Food Sources Containing Folic Acid vs. Intramax

含叶酸的食物来源Intramax vs

While brussels sprouts probably isn’t your favorite vegetable, there is no denying that they are one of the best foods for folic acid. Eating one cup of boiled brussels sprouts will give you approximately 25% of your daily recommended amount. Brussels sprouts are also high in vitamin C, vitamin K, vitamin A, manganese and potassium. Even with the abundance of nutrients, it still remains incredibly difficult to convince your kid to give them a try.

虽然甘蓝可能不是你最喜欢的蔬菜,无可否认,他们是最好的食物叶酸。吃一杯煮甘蓝会给你大约25%的你的每日推荐量。球芽甘蓝也富含维生素C,维生素K、维生素A、锰、钾。即使有丰富的营养,它仍然难以说服你的孩子给他们一个尝试。

9. Seeds and Nuts

9。种子和坚果

It doesn’t matter if it’s pumpkin, sesame, sunflower or flax seeds, eating them raw, sprouted, or sprinkled onto a salad will add a healthy serving of folic acid. Sunflower seeds, flax seeds and peanuts are especially high in folate, with one cup offering up to 300 mcg. Nuts are also very high in folic acid, with both peanuts and almonds ranking especially high. Below is a short list of the best seeds and nuts for folic acid.

没关系如果是南瓜,芝麻,葵花籽或亚麻种子,生吃,发芽,或撒在沙拉会添加一个健康服务的叶酸。向日葵种子、亚麻种子和花生是特别是叶酸含量高,一杯提供高达300微克。坚果也非常高的叶酸,花生和杏仁排名都特别高。下面是一个简短的列表的最佳种子和坚果为叶酸。

Sunflower Seeds — ¼ cup = 82 mcg of folate (21% DV)

向日葵种子,¼杯= 82毫克的叶酸(21% DV)

Peanuts — ¼ cup = 88 mcg of folate (22%)

花生-¼杯= 88毫克的叶酸(22%)

Flax Seeds — 2 tbs = 54 mcg of folate (14% DV)

亚麻种子- 2汤匙= 54毫克的叶酸(14% DV)

Almonds — 1 cup = 46 mcg pf fp;ate (12% DV)

杏仁- 1杯= 46 mcg pf fp;吃(12% DV)

10. Cauliflower

10。菜花

This cruciferous vegetable is typically regarded as one of the best vitamin C foods, but it’s also a great source of folic acid. Eating just one cup of cauliflower will give you approximately 55 mcg of folate, accounting for 14% of your recommended daily value. I recommend adding fresh cauliflower to a salad with some of the other folic acid foods on this list.

这十字花科蔬菜是通常被视为最好的维生素C的食物,但它也是一个伟大的叶酸的来源。只吃一杯菜花会给你大约55毫克的叶酸,占14%的每日推荐摄入量。我建议添加新鲜的花椰菜,沙拉和一些其他的叶酸的食物在这个名单上。

11. Beets

11。甜菜

Beets are a great source for antioxidants and they also provide detox support, making them one of the best liver cleanse foods on the planet. While that’s a great reason to add them to your diet, beets are also known as one of the best foods with folic acid. Eating one cup of boiled beets will provide you with approximately 136 mcg of folate, accounting for 34% of your daily needs.

甜菜是一个伟大的来源,他们也提供抗氧化剂和排毒的支持,使他们最好的肝脏净化地球上的食物。虽然这是一个很好的理由将它们添加到你的饮食、甜菜也被称为最好的食物叶酸。吃一杯煮甜菜将提供大约136毫克的叶酸,占34%的日常需要。

12. Corn

12。玉米

You probably have a can of corn in your pantry right now. Eat it up! This popular vegetable contains plenty of folate. Just one cup of cooked corn will give you approximately 76 mcg of folic acid, accounting for almost 20% of your daily needs. I recommend avoiding canned veggies and opting for fresh and organic.

你可能有一罐玉米在您的厨房现在。吃起来!这个受欢迎的蔬菜含有大量叶酸。只是一杯煮熟的玉米会给你大约76微克的叶酸,占近20%的日常需要。我建议避免罐头蔬菜和选择新鲜和有机。

13. Celery

13。芹菜

Celery is commonly regarded as a great food to help with kidney stones, but did you know it’s also a great source for folic acid? Just one cup of raw celery will give you approximately 34 mcg of folate, accounting for 8% of your daily needs.

芹菜是通常被人们认为是一个伟大的食物来帮助与肾结石,但是你知道它也是一个伟大的来源为叶酸吗?只是一杯生芹菜会给你大约34毫克的叶酸,占8%的日常需要。

14. Carrots

14。胡萝卜

Carrots

胡萝卜

Carrots are another extremely popular vegetable that is probably in your home right now. Just one cup of raw carrots will give you almost 5% of your daily recommended needs for folic acid. Eat baby carrots as a snack or add them to your salads for a folate boost!

胡萝卜是另一个非常受欢迎的蔬菜,也许是在你家里现在。只是一杯生胡萝卜会给你你每天5%的推荐需要补充叶酸。吃胡萝卜作为零食或添加你的沙拉为叶酸增加!

15. Squash

15。南瓜

Squash may not be the most popular vegetable for your family, but there is no denying its nutritional benefits. And, if you make it right, it can be delicious. Whether it’s summer squash or winter squash, adding squash to your diet will help give you a boost in folic acid. Here is a breakdown of how much folate can be found in squash.

南瓜可能并不是最受欢迎的蔬菜对你的家人,但无可否认它的营养价值。而且,如果你使它正确,它可以是美味的。无论是夏天还是冬天瓜瓜,添加到你的饮食将会帮助南瓜给你增加叶酸。这里是一个崩溃的叶酸可以找到多少在南瓜。

Winter squash — 1 cup = 57 mcg of folate (14% DV)

冬南瓜- 1杯= 57毫克的叶酸(14% DV)

Summer Squash — 1 cup = 36 mcg of folate (9% DV)

西葫芦- 1杯= 36毫克的叶酸(9% DV)

These are just a few of the foods with folic acid, are you aware of others? Tell me your thoughts in the comments below.

这些只是一些食物叶酸,你意识到别人的存在吗?告诉我你的评论。

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