{"id":15402,"date":"2023-03-04T16:47:33","date_gmt":"2023-03-04T16:47:33","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15402"},"modified":"2023-03-04T16:47:34","modified_gmt":"2023-03-04T16:47:34","slug":"your-guide-to-adding-sources-of-vitamin-c-and-folic-acid-in-your-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/your-guide-to-adding-sources-of-vitamin-c-and-folic-acid-in-your-diet\/","title":{"rendered":"DIYETINIZE C VITAMINI VE FOLIK ASIT KAYNAKLARI EKLEME REHBERINIZ"},"content":{"rendered":"\n<p>T\u00fcm vitaminler v\u00fccut i\u00e7in \u00f6nemli olmakla birlikte, C ve B vitaminleri, \u00f6zellikle B9 vitamini olarak da bilinen folik asit, b\u00fcy\u00fcme ve genel sa\u011fl\u0131k i\u00e7in faydal\u0131d\u0131r.&nbsp;<strong>C ve B vitaminleri suda \u00e7\u00f6z\u00fcnen tek vitaminlerdir, geri kalan\u0131 ya\u011fda \u00e7\u00f6z\u00fcn\u00fcr vitaminlerdir.<\/strong>&nbsp;Bu besinleri do\u011fal olarak t\u00fcketmek en iyisidir, bu nedenle onlar ve C vitamini ve folik kayna\u011f\u0131 hakk\u0131nda daha fazla bilgi edinmek i\u00e7in okumaya devam edin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits-of-vitamin-c-and-folic-acid\"><strong>C Vitamini ve Folik Asidin Faydalar\u0131<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/benefits-of-vitamin-c-and-folic-acid.jpg\" alt=\"Benefits of Vitamin C and Folic Acid\"\/><\/figure>\n\n\n\n<p>Hem C vitamini hem de folik asit, sa\u011fl\u0131k komplikasyonlar\u0131ndan ka\u00e7\u0131nmak i\u00e7in g\u00fcnl\u00fck beslenmemizin bir par\u00e7as\u0131 olmal\u0131d\u0131r. Dermatolog Dr Meeta Desai, &#8220;C vitamini kollajen olu\u015fumunda, demir emiliminde, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131nda, yara iyile\u015fmesinde ve k\u0131k\u0131rdak, kemik ve di\u015flerin bak\u0131m\u0131nda yard\u0131mc\u0131 oldu\u011fu i\u00e7in v\u00fccut i\u00e7in hayati \u00f6neme sahiptir&#8221; diyor.&nbsp;<strong>Askorbik asit olarak da bilinen C vitamini antioksidan g\u00f6revi g\u00f6r\u00fcr ve v\u00fccudu serbest radikallere kar\u015f\u0131 korur.<\/strong>&nbsp;&#8220;K\u0131rm\u0131z\u0131&nbsp;<strong>kan h\u00fccrelerinin<\/strong>&nbsp;\u00e7o\u011falmas\u0131 ve olgunlu\u011fu ile DNA ve di\u011fer genetik materyalin yap\u0131lmas\u0131 i\u00e7in folik asit gereklidir. Folik asit, n\u00f6ral t\u00fcplerin olu\u015fumuna yard\u0131mc\u0131 oldu\u011fu ve b\u00fcy\u00fck do\u011fum kusurlar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilece\u011fi i\u00e7in \u00f6zellikle hamilelik s\u0131ras\u0131nda t\u00fcketilmelidir&#8221;, diye ekliyor Dr. Desai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"common-sources-of-vitamin-c-and-folic\"><strong>Ortak C Vitamini Ve Folik Kaynaklar\u0131<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-021628687500.jpg\" alt=\"Common Sources Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p><em>Resim:<\/em><\/p>\n\n\n\n<p>\u0130nsan v\u00fccudu C vitamini \u00fcretemez veya depolayamaz, bu nedenle&nbsp;<strong>bu besini d\u00fczenli olarak<\/strong>&nbsp;yeterli miktarda t\u00fcketmek \u00f6nemlidir.<\/p>\n\n\n\n<p><strong>Turun\u00e7giller iyi bir C vitamini ve folik kayna\u011f\u0131d\u0131r.<\/strong>&nbsp;\u0130\u015fte C Vitamini&#8217;nin di\u011fer baz\u0131 kaynaklar\u0131:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/sources-of-vitamin-c-and-folic-acid-infographic.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Chilies<\/strong><\/li><\/ul>\n\n\n\n<p>Biberler kolayca kullan\u0131labilir ve diyetlerimizde yarat\u0131c\u0131, yenilik\u00e7i bir \u015fekilde a\u015f\u0131lama yap\u0131labilir. Ye\u015fil veya k\u0131rm\u0131z\u0131 biber olsun, her ikisi de C vitamini&nbsp;<strong>bak\u0131m\u0131ndan<\/strong>zengindir.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Guavas<\/strong><\/li><\/ul>\n\n\n\n<p>Bu pembe etli tropikal meyveyi kim sevmez ki? Diyetinizde iyi miktarda C vitamini kazan\u0131rken tat alma tomurcuklar\u0131n\u0131z\u0131 aktive edin, tek bir guava 126 mg C vitamini&nbsp;<strong>i\u00e7erir.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kekik<\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-031628687523.jpg\" alt=\"Thyme is Sources Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p><em>G\u00f6rsel:<\/em><br><br>Taze keki\u011fin portakaldan \u00fc\u00e7 kat daha fazla C vitamini oldu\u011funu biliyor muydunuz? Mutfak otlar\u0131 s\u00f6z konusu oldu\u011funda, kekik en y\u00fcksek C vitamini konsantrasyonlar\u0131ndan birine sahiptir.&nbsp;<strong>Yeme\u011finizin \u00fczerine bir ila iki yemek ka\u015f\u0131\u011f\u0131 taze kekik serpmek diyetinize 3,5-7 mg C vitamini ekler!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Limon<\/strong><\/li><\/ul>\n\n\n\n<p>Limon suyunu \u0131l\u0131k suyla kar\u0131\u015ft\u0131r\u0131n ve sabah ilk i\u015f olarak i\u00e7in veya s\u0131cak bir yaz g\u00fcn\u00fcnde limonatay\u0131 yudumlay\u0131n. Limonlar\u0131 diyetinize&nbsp;<strong>dahil<\/strong>&nbsp;etmenin \u00e7e\u015fitli yollar\u0131 vard\u0131r.&nbsp;<strong>Kabu\u011fu da dahil olmak \u00fczere bir b\u00fct\u00fcn \u00e7i\u011f limon, 83 mg C vitamini sa\u011flar.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Lychees<\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-041628687561.jpg\" alt=\"Lychees is Source Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p>Kendinize taze li\u00e7i suyu yap\u0131n veya meyvenin tad\u0131n\u0131 \u00e7\u0131kar\u0131n, se\u00e7im sizindir. \u00c7al\u0131\u015fmalar, bir li\u00e7in 7 mg C vitamini sa\u011flayabilece\u011fini&nbsp;<strong>g\u00f6stermektedir.<\/strong><\/p>\n\n\n\n<p>B9 vitamini bir\u00e7ok g\u0131dada do\u011fal olarak bulunur, ayr\u0131ca&nbsp;<strong>takviye edilmi\u015f g\u0131dalarda<\/strong>folik asit \u015feklinde bulunur. \u0130\u015fte folik asidin do\u011fal kaynaklar\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Baklagiller (Fasulye, Bezelye ve Mercimek)<\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-051628687589.jpg\" alt=\"Legumes is Common Sources Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p><em>Resim:<\/em><\/p>\n\n\n\n<p>Bir bardak (177 gram) pi\u015fmi\u015f barbunya 131 mcg folat i\u00e7erir. Ayr\u0131ca pi\u015fmi\u015f mercimek tercih edilebilir, \u00e7\u00fcnk\u00fc bir fincan\u0131 358 mcg folat i\u00e7erir.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Yumurta<\/strong><\/li><\/ul>\n\n\n\n<p>Ha\u015flanm\u0131\u015f, pi\u015fmi\u015f,&nbsp;<strong>omlet \u00e7\u0131rp\u0131lm\u0131\u015f<\/strong>&nbsp;veya g\u00fcne\u015fli taraf\u0131 yukar\u0131, yumurta t\u00fcketmenin \u00e7e\u015fitli yollar\u0131 vard\u0131r.&nbsp;<strong>Bir yumurta 22 mcg folik asit i\u00e7erir.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Yaprakl\u0131 Sebzeler<\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-061628687615.jpg\" alt=\"Leafy Vegetables is Common Sources Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p><em>Resim:<\/em><\/p>\n\n\n\n<p>Ispanak veya lahana gibi&nbsp;<strong>yaprakl\u0131 sebzeler<\/strong>&nbsp;bir\u00e7ok besin bak\u0131m\u0131ndan zengindir, bu nedenle onlar\u0131 t\u00fcketmek i\u00e7in birden fazla neden vard\u0131r. Diyetinizde bol miktarda porsiyon mutlaka al\u0131n.&nbsp;<strong>Bir bardak (30 gram) \u00e7i\u011f \u0131spanak 58,2 mcg folik asit sa\u011flar.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>F\u0131nd\u0131k ve Tohumlar<\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-071628687637.jpg\" alt=\"Nuts and seeds is Common Sources Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p>Folik asit d\u0131\u015f\u0131nda, f\u0131nd\u0131k ve tohumlar iyi protein,&nbsp;<strong>sa\u011fl\u0131kl\u0131 ya\u011flar<\/strong>, lif ve di\u011fer vitamin ve mineral kaynaklar\u0131d\u0131r. Yakla\u015f\u0131k&nbsp;<strong>28 gram ceviz yakla\u015f\u0131k 28 mcg folat i\u00e7erir ve 28 gram keten tohumu yakla\u015f\u0131k 24 mcg folat i\u00e7erir.<\/strong>&nbsp;Kahvalt\u0131n\u0131zda bir avu\u00e7 tohum ve f\u0131nd\u0131k mutlaka al\u0131n!<\/p>\n\n\n\n<p><strong>\u0130pucu:<\/strong>Bol miktarda besin<em>almak i\u00e7in temel besin kaynaklar\u0131n\u0131n bir kar\u0131\u015f\u0131m\u0131n\u0131 yiyin.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"deficiency-of-source-of-vitamin-c-and-folic\"><strong>C Vitamini Ve Folik Kayna\u011f\u0131 Eksikli\u011fi<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-081628687675.jpg\" alt=\"Deficiency Of Source Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p>Dr. Desai, &#8220;\u015eiddetli C vitamini eksikli\u011fi iskorb\u00fctlere yol a\u00e7abilir. C vitamini eksikli\u011fi genellikle biberonla beslenen bebeklerde, yetersiz diyet alan ki\u015filerde, alkoliklerde, gastrointestinal hastal\u0131klar\u0131 olan hastalarda g\u00f6r\u00fcl\u00fcr.&nbsp;<strong>Sigara i\u00e7en bireyler de C vitamini eksikli\u011fi geli\u015ftirir, \u00e7\u00fcnk\u00fc sigara i\u00e7mek v\u00fccudun bu besini emme yetene\u011fini d\u00fc\u015f\u00fcr\u00fcr.&#8221;<\/strong>&nbsp;Yorgunluk, depresyon, d\u00f6k\u00fcnt\u00fc, i\u00e7 kanama ve yara iyile\u015fmesinde bozulmay\u0131 C vitamini eksikli\u011finin baz\u0131 belirtileri olarak s\u0131ral\u0131yor. Bebeklerde ve \u00e7ocuklarda C vitamini eksikli\u011fi b\u00fcy\u00fcmeyi bozabilir.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-09-1628767339.jpg\" alt=\"Lemon is Source Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p>Folik asit ile ilgili olarak, Dr. Desai diyor ki, &#8220;<strong>Bu besinin eksikli\u011fi yorgunlu\u011fa (megaloblastic anemi), yayg\u0131n hiperpigmentasyona, avu\u00e7 i\u00e7lerinde sivilceli pigmentasyona, \u00e7atlam\u0131\u015f dudaklara ve dilin iltihaplanmas\u0131na yol a\u00e7abilir.<\/strong>&nbsp;Folat eksikli\u011fi en s\u0131k hamile ve emziren kad\u0131nlarda g\u00f6r\u00fcl\u00fcr. Folat eksikli\u011fi kendi kendine gitmez ve bu nedenle diyet de\u011fi\u015fiklikleri ve\/veya oral takviyeler i\u00e7eren tedavi gereklidir.&#8221; Nefes darl\u0131\u011f\u0131, bulant\u0131, kusma, kar\u0131n a\u011fr\u0131s\u0131, kilo kayb\u0131 ve kas g\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc folik eksikli\u011fin baz\u0131 belirti ve bulgular\u0131d\u0131r.<\/p>\n\n\n\n<p>Bu belirtilerden herhangi birini ya\u015farsan\u0131z, diyetinize bir C vitamini ve folik asit kayna\u011f\u0131 ekleyin. Bu infografik, bu besinlerin eksikli\u011finden kaynaklanan sa\u011fl\u0131k sorunlar\u0131n\u0131 anlaman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamin-info-021628687716.jpg\" alt=\"Deficiency Of Vitamin C And Folic\"\/><\/figure>\n\n\n\n<p><strong><br>Tip:<\/strong><em>Eat a healthy balanced diet to avoid vitamin and mineral deficiency.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"faqs\"><strong>FAQs:<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Q. Should one consider taking supplements instead of natural sources of vitamin C and folic acid?<\/strong><\/h3>\n\n\n\n<p><strong>A.<\/strong>&nbsp;Please take supplements only after consulting your doctor and consume only the advised amount.&nbsp;<strong>If you take up to nine servings of fresh fruits and vegetables a day, you don\u2019t need to rely on supplements<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Q. Will intake of too much source of vitamin c and folic acid become harmful?<\/strong><\/h3>\n\n\n\n<p><strong>A.<\/strong>&nbsp;Both vitamin C and folic acid are water-soluble and are not stored in the body. As such, they won\u2019t cause trouble.&nbsp;<strong>However, if taken in excess, they may lead to stomach upset, confusion, nausea<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2021\/aug\/vitamins-101628687753.jpg\" alt=\"Intake of too much source of vitamin c and folic acid become harmful?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Q. C vitamini ve folik asit i\u00e7in \u00f6nerilen g\u00fcnl\u00fck miktar nedir?<\/strong><\/h3>\n\n\n\n<p><strong>A.<\/strong>&nbsp;Yeti\u015fkinler i\u00e7in, C vitamini i\u00e7in \u00f6nerilen g\u00fcnl\u00fck miktar 65 ila 90 mg iken folik asit, folat veya B9 vitamini i\u00e7in 400 mcg&#8217;dir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u00fcm vitaminler v\u00fccut i\u00e7in \u00f6nemli olmakla birlikte, C ve B vitaminleri, \u00f6zellikle B9 vitamini olarak da bilinen folik asit, b\u00fcy\u00fcme [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15403,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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