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forum.vegan.fr • Afficher le sujet - B12 et acide folique
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B12 et acide folique

MessagePosté: Lun Avr 21, 2008 21:25:08
par Tulipe
B12 et acide folique

La B12 travaille étroitement avec la vitamine E, A, C, le calcium ainsi qu’avec l’acide folique. Cette dernière vitamine, la B9, aussi appelée folate et folacine ne peut être séparée de la B12. L’acide folique et la B12 ont une action coordonnée. Lorsqu’il y a une anémie pernicieuse due à une carence en B12, on constate également une carence en acide folique; dans les cas d’anémies mégaloblastiques dues à une carence en acide folique, on constate aussi une carence en B12. Les réserves d’acide folique, contrairement à la B12, s’épuisent rapidement.

Facteurs inhibitifs : (les mêmes que pour la B12)
Café
Alcool
Tabac
Atress
Surdose de vitamine C
Contraceptifs oraux.

Effets d’une carence :
Anémie
Insomnie
Diarrhées
Indigestion
Vomissements
Dépression
Anxiété
Problèmes d’ordre neurologique
Plus les taux sanguins d’acide folique sont faibles dans le sang, plus les artères sont susceptibles de se rétrécir et de s’obstruer
L’acide folique est très instable à la chaleur. La cuisson entraîne des pertes considérables. Pour avoir un accès optimal de cette vitamine, il faut manger des légumes et des fruits crus à tous les repas
Pour un végétarien/végétalien en santé ayant de bonnes habitudes de vie, les besoins quotidiens sont de 100 à 200 microgrammes par jour
Les fumeurs doivent tripler leur apport en acide folique (jusqu’à 600 microgrammes par jour)

Aliments fournissant une bonne quantité d’acide folique : (par 100 grammes)

Amandes : 46 mg
Avocat : 89 à 140 mg
Orge : 50 mg
Fèves de Lima : 100 mg
Pain de blé entier : 27 mg
Chou vert : 6 à 42 mg
Maïs en épi : 9 à 70mg
Dattes : 25 mg
Pommes de terre : 2 à 130 mg
Avoine : 23 à 66mg
Épinards : 49 à 110 mg
Feuilles de navet : 83 mg

Algues, banane, ananas, artichaut, betterave, carotte, céleri, citrouille, fraises, lentilles, orange, poireau, pomme, tomate, ½ tasse de laitue, de persil ou de brocoli cru donnent 100 microgrammes d’acide folique

MessagePosté: Dim Mai 25, 2008 04:28:44
par Kintaro

MessagePosté: Dim Mai 25, 2008 04:45:41
par catt

MessagePosté: Dim Mai 25, 2008 09:42:52
par Diana

MessagePosté: Dim Mai 25, 2008 11:57:40
par Kintaro

MessagePosté: Dim Mai 25, 2008 16:16:30
par catt

MessagePosté: Lun Mai 26, 2008 02:47:59
par Cidoine

MessagePosté: Sam Juil 19, 2008 12:44:56
par Earthell

MessagePosté: Sam Juil 19, 2008 20:25:22
par JOHN

MessagePosté: Sam Juil 19, 2008 21:27:08
par Earthell

MessagePosté: Sam Juil 19, 2008 22:03:07
par Mary
:lol: :lol: :lol:


Earthell, merci de l'info

MessagePosté: Sam Juil 19, 2008 22:57:41
par Earthell

MessagePosté: Sam Juil 19, 2008 23:02:13
par Flona

MessagePosté: Sam Juil 19, 2008 23:15:43
par Earthell