Folate: Unsaturate Nutrition

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Folate, a water-soluble vitamin, has different functions in the body; however, one of the most important is the conversion of homocysteine to methionine. It is also required for the creation of red blood cells and nervous system support. In the body, half amount of Folate is stored in the liver and the rest remains in blood and body tissues. The RDA for Folate varies due to different factors such as age, pregnancy and lactation. Folate can be found in a large variety of food, from animal sources to vegetables and grains. Vitamin B12
Vitamin B12, a water-soluble vitamin, helps with the formation of red blood cells, neurological function and DNA synthesis. Even though, vitamin B12 is present in a large variety of food it can be consumed
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Unsaturated fats are also called healthy fats because they improve blood cholesterol levels, insulin levels and blood sugar. They also reduce the risks of heat disease and type 2 diabetes. Unsaturated fats are subdivided in monounsaturated fat and polyunsaturated according to the number of double bonds. The RDA recommends following a diet with a 20 to 35% of fat from total calories. Therefore, the amount of fat a person should consume depends on different factors such as age, gender, physical activity, etc. For example, a person consuming a 2000calorie diet should eat between 44 to 77 grams of fat.

Vitamin D

Vitamin D is essential to the keep bones healthy. It is necessary for calcium absorption. Even though we relate vitamin D with bone, it is also important for muscle, nerves and immune system. The RDA for vitamin D varies with age, pregnancy and lactation. Vitamin D can be obtained from the exposure to sunlight and some foods such as fish, tuna, cheese and eggs.

High Fiber
The body has special enzymes in charge to digest carbohydrates, proteins and fats consumed during the day. However, the body does not have the enzymes to digest fiber, a type of carbohydrate. It passes through the body without being broken down and helps to lower glucose and cholesterol levels and avoid constipation. Fiber divides in two categories depending the solubility in water; soluble and insoluble. The RDA for Fiber varies with age and

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