【你的葉酸吃對了嗎？】
The correct form of folate is especially important (as opposed to synthetic "folic acid"), because researchers estimate that up to 60% of people have reduced ability to use folic acid due to their genetics (a gene variant in the MTHFR enzyme) and therefore require the active form, L-methylfolate. Inadequate folate intake, or supplementing with folic acid when you genetically cannot utilize it, increases the risk of neural tube defects. Luckily, food contains bioavailable forms of folate, not synthetic folic acid, so aside from what you get in a high quality prenatal vitamin, you can obtain folate by eating green leafy vegetables, legumes, liver, avocados, eggs, nuts and seeds.
《Real Food for Pregnancy》Lily Nichols
葉酸（folate）的正確型態非常重要（相對於人工合成的葉酸folic acid而言），因為根據統計有將近60%的人因為基因的關係（MTHFR酵素基因的變異），而減低了利用folic acid 的能力。這些人需要攝取活化型態的葉酸 L-methylfolate 。葉酸攝取不足，或是攝取了基因無法利用的人工合成葉酸，都會增加神經管缺陷的風險。還好，食物富含生物利用率高的葉酸 folate，而非人工合成葉酸 folic acid，所以姑且不論你從高品質的孕婦維他命可以獲取到什麼，只要吃以下的食物，你都可以獲取葉酸folte。他們是深色蔬菜、莢豆、肝臟、酪梨、雞蛋、堅果、種子。
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圖片來源 https://www.izabellanatrins.com/getting-your-folate-fix/
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