Where is folic acid found? What foods contain folate (folic acid): a list of products. folic acid in mushrooms

Even healthy people who are full of energy and feel great, it is very important to get all the necessary vitamins and minerals from food. Therefore, a balanced diet is aimed at providing the body with a variety of useful elements. These include folic acid. From this article, you will learn how dangerous its deficiency is and what products will help restore its content.

What does the body need

Vitamin B9 is popularly called the leaf vitamin. This is due to the fact that for the first time it was isolated from a spinach leaf. Although scientists guessed about its existence even earlier, exploring the healing properties of yeast extract.

Did you know? In Latin, the word "leaf" is pronounced as "folicum", hence another name - "folic acid".

The effect of folic acid on the body is varied and beneficial:

The processes of blood formation are impossible without its participation, since it contributes to the production of red blood cells.
It helps to balance the carbon-fat metabolism. Beautiful and healthy skin, the absence of problems and strong muscles indicate that the body does not need vitamin B9.
Participates in the production of protein from hemoglobin.
Normalizes the digestive system.
Takes part in the processes of renewal, creation and development of cells.
Strengthens the immune system, protecting the body from the effects of various bacteria and microorganisms.
Prevents the development of precancerous cells.
Helps slow down the onset of menopause and makes its symptoms less noticeable.
It is prescribed by doctors during planning and during pregnancy, since it is very useful for the development of the fetal nervous system; in the initial stages and in the last trimester, it reduces the likelihood of abortion.
A sufficient level of it allows you to produce serotonin (hormone of joy). This tool helps to transmit nerve impulses. That is why folic acid is so useful for the nervous and immune systems, and also effectively fights depression.

Daily rate for different groups

The daily intake may vary depending on the age category, type of activity and lifestyle. The body regularly needs 200 mcg per day, however, a lack of vitamin B12 slows down the absorption of vitamin B9 into the body. And an excess of methionine, which is responsible for the metabolic rate, on the contrary, can accelerate its consumption.

Folic acid is very useful in the process of development of babies. Its daily rate depends on the mobility of the child.

In the first six months of life - 40 mcg.
By the year - up to 60 mcg.
From one year to 3 years - 100 mcg.
During the period of active development, from 4 to 10 years - 200 mcg.

In addition to vitamin B9, those who like to soak up the sun should also consume vitamin C so that folic acid is better absorbed. People who drink alcoholic beverages, bactericidal drugs and diuretic herbs need its additional consumption. Also, the need for it increases with sports.

The daily norm for a man is 400 mcg. For a woman, this rate can vary from 400 to 600 mcg. During the period of bearing future offspring, the daily dose can reach 800 mcg.

Important! In women with an increased risk of premature termination of pregnancy, in rare cases, doctors may increase the rate to 5 mg per day.

Signs of shortage

Vitamin B9 deficiency can manifest itself in various forms. The most common example of its deficiency is a person's reaction to a stressful situation or other troubles. When solving any problems, his lack of enthusiasm is combined with a bad mood. In critical situations, the level of adrenaline in the blood increases. However, a person shows aggression or discontent, while he should experience a surge of strength and optimism.

Symptoms of a folic acid deficiency also include:

apathy;
sense of anxiety;
the appearance of gray hair;
inhibition of development and growth;
development of sclerosis;
inflammation of the gums;
chronic fatigue.

Symptoms of vitamin B9 deficiency are also serious problems in the development of the fetus and offspring in general. If a woman experiences a lack of it during pregnancy, this can cause miscarriage or premature birth, as well as the birth of a dead fetus.

With a lack of vitamin B9, a man's body is not able to produce healthy sperm. And sperm with an increased number of defects will not create healthy offspring. Moreover, it can end in infertility.

Important! A severe form of folic acid deficiency often provokes the development of a disease such as megaloblastic anemia, which can be fatal.

What is vitamin B9 “afraid” of: how to keep it in foods as much as possible

Keeping all the benefits of folic acid in the process of cooking is extremely difficult, since during heat treatment (as well as when exposed to sunlight), it quickly decomposes. During normal cooking, up to 90% is lost, and during frying, almost 95%. However, even if exposure to light and thermal sources is excluded, the substance may also decompose during long-term storage.

It is better to replenish the level of folic acid with fresh vegetables, fruits and lots of greens. Do not forget about vitamin complexes, which will provide the body not only with this useful substance, but also with many others.

What is folic acid

Many foods are rich in vitamin B9. These include food of both plant and animal origin.

Meat

Of the meat products, the highest content of vitamin B9 is in beef and. There is 240 mcg of this substance per 100 g of product. However, if you introduce this liver into the diet, then the body will receive only 24 micrograms, since most of the useful element will be lost during thermal processing.

Lamb (230 mcg) and pork (225) liver are also rich in it.

Fish and seafood

Only beluga caviar (51 mcg) and cod liver (110) can boast of a large amount of folic acid from seafood and fish. It is also found in many canned fish.

The richest representative of this group in terms of vitamin B9 content is fresh milk. But this product is not available to the majority of the population, so it can be replaced with kefir, yogurt, cream, sour cream and cheeses - both hard and soft.

Eggs

Chicken eggs contain up to 7 micrograms per 100 g of the product.

Nuts and seeds

This group of foods is a treasure trove of folic acid, and its main advantage is the ability to eat food raw. So, for example, walnuts contain 77 mcg per 100 g, and hazelnuts - 68. It is worth introducing ginkgo nuts and dried pumpkin seed kernels into your diet, and.

Cereals, grain products

Barley groats can be distinguished from cereals, where 100 g of the product contains 40 μg of vitamin B9. Healthy foods include rye, rye flour, durum wheat grains, sago (cereals made from starch), barley, and wheat.

Important! Folic acid is a very useful element that has a good effect on metabolism. However, it also promotes leachingmagnesium from the body.

Legumes

If you eat 100 g, then 240 mcg of folic acid will enter the body, and only 120 will be absorbed. But the beans contain only 90 mcg per 100 g of product. In peas, it is 16 mcg, and in green peas - 12.

Fruits and dried fruits

100 g contains 81 mcg, and in and - only 8. While in - 5, in - 6, in - 4. and have 3 mcg per 100 g, and in an apple and a pear - only 2 each.

When planning and during pregnancy, one of the most recommended foods are those that contain folic acid. Congenital deformities, disorders of mental and physical development, the birth of premature babies, disorders of mental and physical development - all these are the consequences of a lack of vitamin B9 in the most important period of her life for every woman. Therefore, even before the onset of pregnancy, in addition to taking medications, it is important to take care of the increased consumption of foods containing folic acid.

Sufficient supply of vitamin B9 becomes important at the earliest stage of a child's life. Folic acid affects the formation of the nervous system of the fetus, is necessary for cell division, hematopoietic processes, the development and growth of organs and tissues, and the normal development of the embryo. The vitamin is especially important in the first trimester of pregnancy, when during the formation of the nervous system, even a short-term vitamin deficiency can lead to serious consequences.

The daily dose of folic acid during planning and during pregnancy is at least 400 micrograms. The need increases significantly if there is a vitamin deficiency in the woman's body. In addition to food, the main source of folic acid in the body is a healthy intestinal microflora (the vitamin can be synthesized by microorganisms, bifidobacteria and lactobacilli). However, when planning and during pregnancy, this is not enough, so it is important that vitamin B9 is supplied to the body during nutrition.

Foods containing folic acid

Products in which folic acid can be found can be divided into plant and animal origin. The figure shows the content of vitamin B in a serving of 100 g, as well as the percentage of the daily value.

Products containing folic acid of plant origin: green and leafy vegetables, yeast, bran, cereals, nuts, carrots, legumes, oranges, bananas and others.

Products containing folic acid of animal origin: meat and liver of beef, pork and lamb, salmon, egg yolk, milk and dairy products.

Sprouts are an indispensable source of folic acid. For example, 50 g of germinated wheat grains is enough to meet the daily requirement. In the process of germination, the amount of vitamin increases up to 10 times, in addition, the concentration of growth stimulants and natural antibiotics increases significantly.

It is worth noting that some foods lose up to 90% of folic acid after heat treatment, so it is best to eat them raw if possible. Regular consumption of coffee, tea, alcohol, birth control pills, medications, and smoking lead to folic acid deficiency.

By eating foods that contain folic acid, the expectant mother can be calm about the health of her baby.

Description of folic acid, its benefits and harm to the body. Daily allowance for children and adults. List of foods containing vitamin B9. Its quantity in meat, fish, "milk", nuts, cereals, vegetables, fruits, berries and mushrooms.

The content of the article:

Products with folic acid - this is a huge list of fruits, vegetables, berries, nuts, fish, meat, without which health can be seriously shaken. In one form or another, they must be included in the diet every day. Both men and women, children and adults equally need them. This substance is included in the TOP-3 of the most important along with iron and vitamin B12.

What is folic acid?

Folic acid in Latin is written as "acidum folicum", translated into Russian the latter means "leaf". It got its name due to the fact that in 1941 it was first isolated from spinach. It is a water-soluble vitamin that accumulates in humans in the liver, kidneys, bone marrow, tissues, and red blood cells.

It is practically absent in the blood plasma, and what is present does not in itself have biological activity, which is why it forms several forms in the cells of the body through biochemical changes. The active form of the vitamin is only the coenzyme tetrahydrofolate, which appears under the influence of dihydrofolate reductase.

In total, in the body of an adult there is about 5-10 mg of this substance.

Officially, folic acid is called vitamin B9, which also includes a number of its derivatives - di-, tri- and polyglutamates. All of them together form a single group of folates or folacin, uniting under one name.

Vitamin B9 enters the human body during meals or with special nutritional supplements. Also, in a small amount, it can be synthesized by the intestinal microflora, but this does not cover the needs of the body even by 50%.

The main task of this substance and its derivatives is to establish the exchange of one-carbon groups between different organic compounds.

Below is a table of the daily intake of folates:

Pregnant women need about 40% more of this vitamin, on average they need 600 micrograms of folate per day. By approximately the same amount, it is necessary to increase their intake into the body of athletes, during the recovery period after operations and injuries, as well as the elderly.

Note! The upper limit for a person over 18 years of age is 1000 mcg, after crossing this line, poisoning of the body will become possible.

Benefits of folic acid

This vitamin is especially needed for pregnant women, nursing mothers, children, athletes and the elderly, although normally it should be ingested by absolutely every person, and every day. Its deficiency threatens the development of anemia and hypoxia, since it is involved in the transfer of oxygen through the blood to internal organs, including the brain.

With its deficiency, shortness of breath and weakness usually appear, the skin becomes pale and flaky profusely, severe itching occurs. At the same time, due to the slowdown in the formation of platelets, blood clotting worsens, and a decrease in the number of leukocytes leads to a decrease in the level of immunity. Men are especially affected by this, in which, against this background, the potency and quality of sperm often decrease, which interferes with the normal conception of a child.

In people with a lack of vitamin B9, enterocytes, the cells of the intestinal epithelium, can atrophy, which usually leads to a violation of the stool. Against this background, there is a possibility of weight loss for no apparent reason. There is also a risk of progression of atherosclerosis, phlebitis, varicose veins due to blood clots, in which blood clots can break away from the walls of blood vessels and clog the lumen in them, which, in turn, can cause cardiac arrest.

Folic acid works in the following ways:

Improves memory. With the help of this substance, the brain is saturated with a sufficient amount of oxygen and functions without failures. Blood rushes to it in a normal volume, which allows you to remember information, if not on the fly, then certainly without much difficulty. This is extremely important for intellectual workers, students and secondary school students.
Suppresses stress. Thanks to this vitamin, irritability is eliminated, apathy disappears, mood improves. As a result, emotional impotence and a much more serious depression are prevented, which means that the likelihood of developing diabetes mellitus, cardiovascular and a number of other diseases that occur on a nervous basis is reduced.
Enhances concentration. In 2014, a large-scale study was conducted that revealed a lack of folacin in 96.3% of school-age children in the US and Europe. It is noteworthy that most of the children participating in it at that time suffered from an attention deficit, were unfocused and did not have very good academic performance in their educational institutions.
Forms the placenta during pregnancy. Since this process occurs mainly in the first 15 weeks of the term, that is, in the conditionally first trimester, the emphasis on products with folic acid should be done during this period. After this time, the fetus is provided with the necessary oxygen and nutrients through the tissues of the placenta. It has also been proven that with a lack of folates, there is a chance that the baby will develop anomalies of the genitourinary system, anencephaly and heart disease.
Strengthens the body. Folacin prevents the development of anemia and thus protects a person from dangerous bacteria, viruses, and infections. Due to this, many different diseases can be prevented, ranging from a simple cold to tuberculosis. No less important here is the fact that with good health, the likelihood of developing tumors is much lower than in people with low quality.

Important! With a deficiency of vitamin B9, food alone, even if they are very rich in it, will simply not be enough, you will need to additionally take drugs based on this substance.

The harm of folic acid

An excess of folate in the body is extremely rare, because, due to their water solubility, they are washed out of it too quickly with urine, and their permanent depot reserves are extremely low in order to become a trigger.

Basically, this occurs in those who at the same time heavily consume both foods rich in folates and special preparations with a high content of this vitamin.

Problems can arise in the case of severe diseases of the kidneys and liver (cirrhosis, kidney and liver failure), in which vitamin B9 almost always settles in these organs and is excreted with difficulty.

This can increase the weight of the fetus during pregnancy, create fertile ground for the appearance of diabetes and obesity. Other possible complications include asthma, prostatitis, prostate adenoma. There is also a chance to suffer from insomnia and face increased irritability.

Note! The most important symptom of an overdose of vitamin B9 is a metallic taste in the mouth, which is noted by up to 90% of people with this problem.

What foods contain folic acid?

This substance is found in almost any food, but if you try to calculate which foods contain more folic acid, then offal should be called the leader. They are followed by legumes, fish, mushrooms, vegetables, fruits and berries, then you can place "milk", nuts and various natural cereals.

folic acid in meat

The largest amount of this substance is found in offal and poultry, where it is almost twice the daily norm, and the smallest amount is in sausages, bacon, brisket, bacon, etc. prepared on their basis.

The amount of vitamin B9 in meat and offal per 100 g:

Goose liver - 738.0 mcg;
Duck liver - 738.0 mcg;
Turkey liver - 691.0 mcg;
Chicken liver - 560.0 mcg;
Chicken hearts - 80.0 mcg;
Chicken thighs - 19.0 mcg;
Legs (shin) of turkey - 10.0 mcg;
Duck - 10.0 mcg;
Turkey thigh - 9.0 mcg;
Turkey breast - 9.0 mcg;
Turkey - 9.0 mcg;
Ostrich - 8.0 mcg;
Chicken - 7.0 mcg;
Chicken legs - 5.0 mcg;
Pheasant - 5.0 mcg;
Goose meat - 2.0 mcg;
Kidneys - 56.0 mg;
Lamb - 5.1 mg;
Beef - 8.4 mg;
Sausages, boiled sausage - 4.05 mg;
Rabbit - 7.7 mg;
Brains - 14 mg.

Note! Prolonged heat treatment of meat destroys most of the folic acid reserves. This is especially true for frying and baking; during cooking and salting, this substance is destroyed in much smaller volumes.

Folic acid in dairy products

Homemade cheese and cottage cheese are of the greatest value, and the higher their fat content, the healthier they are. Store-bought pasteurized milk is much less effective as a source of vitamin B9, since during processing it can be heated to a temperature of 60-70 degrees.

Here is what is the content of folic acid in products from the dairy category:

Fat cottage cheese - 35 mg;
Cheese - 35 mg;
Powdered milk - 30 mg;
Roquefort cheese - 30 mg;
Cheese "Russian" - 23.5 mg;
Processed cheese - 14 mg;
Butter - 10 mg;
Cream - 10 mg;
Kefir - 7.8 mg;
Yogurt - 7.4 mg;
Milk - 5 mg;
Condensed milk - 2 mg;
Adyghe cheese - 39 mcg;
Suluguni solid 19 mcg;
Serum - 0.001 mg.

Note! In order for folic acid to be fully preserved in the product, milk must be allowed to sour naturally, without boiling on the stove, in extreme cases, milk-clotting enzymes (rennet, pepsin) can be used.

folic acid in fish

Fish, in terms of the amount of vitamin B9 contained here, lags behind meat and a number of dairy products. Its concentration is high only in representatives of salmon, some river inhabitants and seafood.

The amount of folic acid per 100 g:

Fish caviar - 80.0 mcg;
Chinook - 35.0 mcg;
Croaker - 34.0 mcg;
Salmon - 29.0 mcg;
Hanos, dairy fish - 18.0 mcg;
Carp - 17.0 mcg;
Oil fish, escolar - 17.0 mcg;
River perch - 17.0 mcg;
Sturgeon - 17.0 mcg;
Pike perch - 17.0 mcg;
Acne - 17.0 mcg;
Pike - 17.0 mcg;
Merlang - 15.0 mcg;
Shark meat - 15.0 mcg;
Trout - 15.0 mcg;
Halibut - 14.0 mcg;
Anchovies - 13.0 mcg;
Coho salmon - 13.0 mcg;
Herring - 12.0 mcg;
Grouper - 10.0 mcg;
Mullet - 10.0 mcg;
Sea perch - 10.0 mcg;
Sardine - 10.0 mcg;
Som - 10.0 mcg;
Greenling - 10.0 mcg;
Molva - 8.0 mcg;
Monkfish - 8.0 mcg;
Sockeye salmon - 7.0 mcg;
Catfish - 6.0 mcg;
Flounder - 6.0 mcg;
Corifena - 6.0 mcg;
Snapper - 6.0 mcg;
Sea bass - 6.0 mcg;
Tilapia - 6.0 mcg;
Pink salmon - 5.0 mcg;
Keta - 5.0 mcg;
Smelt - 5.0 mcg;
Horse mackerel - 5.0 mcg;
Lacedra - 4.0 mcg;
Tuna - 4.0 mcg;
Pollock - 3.0 mcg.
Menek - 2.0 mcg;
Omul - 2.0 mcg;
Swordfish - 2.0 mcg;
Mackerel - 2.0 mcg
Jellyfish - 1.0 mcg
Burbot - 1.0 mcg.

River fish in terms of saturating the body with folates is much more useful than sea fish, while both of them tolerate frying, boiling, stewing and other types of heat treatment well, ultimately retaining almost the entire amount of vitamin B9.

folic acid in legumes

The leader in the content of folate among legumes is chickpeas, and the “outsider” is green peas. At the same time, they are present in large quantities mainly in fresh grains, since during conservation, as a result of heat treatment and the use of sugar, vitamin B9 becomes much less here.

Here is a list of grains that contain folic acid:

Chickpeas - 557.0 mcg;
Black-eyed beans - 208.0 mcg;
Lentils - 181.0 mcg;
Soy germinated - 172.0 mcg;
Pink beans - 168.0 mcg;
Mash - 159.0 mcg;
Black beans - 149.0 mcg;
Sprouted peas - 144.0 mcg;
White beans - 140.0 mcg;
Kidney red beans - 130.0 mcg.
Adzuki beans - 121.0 mcg;
Pinto beans variegated, germinated - 118.0 mcg;
Fresh green peas - 65.0 mcg.

Folic acid, which comes from raw and boiled beans, is absorbed much faster and easier than that found in dairy products and vegetables.

Folic acid in vegetables and herbs

If we compare them in terms of folate content with berries, nuts, dairy products, then they will definitely win, but against the background of offal they will look less attractive. In addition, seasonal vegetables and herbs are much healthier than those grown in a greenhouse in winter.

Here is a list with the amount of folic acid in foods:

Spinach - 194.0 mcg;
Parsley - 152.0 mcg;
Curly cabbage - 141.0 mcg;
Roman salad - 136.0 mcg;
Leaf cabbage - 129.0 mcg;
Beets - 109.0 mcg;
Broccoli - 108.0 mcg;
Chives - 105.0 mcg;
Broccoli Chinese - 104.0 mcg;
Arugula - 97.0 mcg;
Artichoke - 89.0 mcg;
Savoy cabbage - 80.0 mcg;
Watercress - 80.0 mcg;
Beets - 80.0 mcg;
Parsnip - 67.0 mcg;
Beijing cabbage - 66.0 mcg;
Leek - 64.0 mcg;
Cilantro - 62.0 mcg;
Brussels sprouts - 61.0 mcg;
Cauliflower - 57.0 mcg;
Sauerkraut - 52.0 mcg;
Asparagus - 52.0 mcg;
Hot chili pepper - 51.0 mcg;
Sweet red pepper - 46.0 mcg;
Corn - 42.0 mcg;
Lettuce - 38.0 mcg;
Celery - 36.0 mcg;
Shallot - 34.0 mcg;
Green onion - 30.0 mcg;
Iceberg lettuce - 29.0 mcg;
Daikon - 28.0 mcg;
Zucchini - 28.0 mcg;
Radish - 25.0 mcg;
Rutabaga - 21.0 mcg;
Patisson - 21.0 mcg;
Bulb onion - 19.0 mcg;
Carrots - 19.0 mcg;
Kohlrabi - 16.0 mcg;
Raw potatoes - 15.0 mcg;
Eggplant - 14.0 mcg;
Tomato - 13.0 mcg;
Jerusalem artichoke - 13.0 mcg;
Sorrel - 13.0 mcg;
Purslane - 12.0 mcg;
Raw sweet potato - 11.0 mcg;
Sweet green pepper - 10.0 mcg;
Potato - 9.0 mcg;
Turnip - 9.0 mcg;
Pumpkin - 9.0 mcg;
Cucumbers - 7.0 mcg;
Garlic - 3.0 mcg.

folic acid in mushrooms

Depending on the type, they can be eaten raw, fried, salted, baked, stewed. They can be used to make soups, potatoes, casseroles, zrazy, as a filling for pancakes.

The champion in the content of folates is the white fungus, found mainly in spruce and pine forests, especially in the taiga.

Here are the mushrooms we are talking about:

White - 400 mcg;
Enoki - 48.0 mcg;
Oyster mushrooms - 38.0 mcg;
Nigella - 30 mcg;
Brown champignons (royal) - 25.0 mcg;
Shiitake - 21.0 mcg;
Maitake - 21.0 mcg;
Woody - 19.0 mcg;
Portobello - 19.0 mcg;
Champignons ordinary - 17.0 mcg;
Morels - 9.0 mcg;
Chanterelles - 2.0 mcg.

In sun-dried mushrooms, the folate content practically does not change, but frying has a negative effect on them.

Folic acid in fruits

Talking about their value in this regard is possible only if you eat fruits in their raw form. Soaked, baked, dried, frozen also contain folate, but usually in much smaller amounts, and besides, they are absorbed much worse.

Avocado - 81.0 mcg;
Guava - 49.0 mcg;
Mango - 43.0 mcg;
Pomegranate - 38.0 mcg;
Papaya - 37.0 mcg;
Durian - 36.0 mcg;
Orange - 30.0 mcg;
Kiwi - 25.0 mcg;
Clementine - 24.0 mcg;
Feijoa - 23.0 mcg;
Cherimoya - 23.0 mcg;
Bananas - 20.0 mcg;
Pineapple - 18.0 mcg;
Kumquat - 17.0 mcg;
Tangerines - 16.0 mcg;
Dates Majul - 15.0 mcg;
Dried bananas - 14.0 mcg;
Lychee - 14.0 mcg;
Passion fruit - 14.0 mcg;
Medlar - 14.0 mcg;
Sapodilla - 14.0 mcg;
Soursop - 14.0 mcg;
Grapefruit - 13.0 mcg;
Lemon - 11.0 mcg;
Dried apricots - 10.0 mcg;
Apricot - 9.0 mcg;
Lime - 8.0 mcg;
Rambutan - 8.0 mcg;
Pear - 7.0 mcg;
Black persimmon (sapota) - 7.0 mcg;
Figs - 6.0 mcg;
Plum - 5.0 mcg;
Peach - 4.0 mcg;
Quince - 3.0 mcg;
Kiwano - 3.0 mcg;
Apples - 3.0 mcg.

Folic acid in berries

This substance is found in both summer and wild berries, both raw and dried. To get it, you can use them as part of jams, compotes, jams, fillings for pies. They can be a great ingredient for smoothies and yogurts.

The following are berries that contain folate:

Logan berry - 26.0 mcg;
Blackberry - 25.0 mcg;
Strawberries - 24.0 mcg;
Raspberries - 21.0 mcg;
Tamarind - 14.0 mcg;
Currant white and red - 8.0 mcg;
Cherry - 8.0 mcg;
Mulberry - 6.0 mcg;
Gooseberries - 6.0 mcg;
Elderberry - 6.0 mcg;
Blueberries - 6.0 mcg;
Raisins - 3.0 mcg;
Watermelon - 3.0 mcg;
Grapes (red or green) - 2.0 mcg;
Grapes (muscat varieties) - 2.0 mcg;
Cranberry - 1.0 mcg.

Folic acid in cereals

Naturally, cereals in the form in which they were originally collected will be much more useful - wheat, buckwheat, rye, oats, millet. From them you can cook both cereals and soups. They can also be used for sprouting, which is especially true for adherents of raw food.

Oatmeal - 286 mcg;
Quinoa - 42.0 mcg;
Green buckwheat - 30.0 mcg;
Wild rice - 26.0 mcg;
Amaranth - 22.0 mcg;
Millet - 19.0 mcg;
Bulgur - 18.0 mcg;
Tef - 18.0 mcg;
Barley - 16.0 mcg;
Couscous - 15.0 mcg;
Buckwheat - 14.0 mcg;
Long-grain brown rice - 9.0 mcg;
Steamed brown rice - 4.0 mcg;
Brown medium-grain rice - 4.0 mcg;
Long-grain white rice - 3.0 mcg;
Steamed long-grain white rice - 3.0 mcg;
Rice white round-grain - 2.0 mcg;
Rice white medium grain - 2.0 mcg;
Rice sticky, sticky - 1.0 mcg.

Other Foods Containing Folic Acid

This vitamin is also found in small amounts in chicken eggs, where there is no more than 7 mcg per 100 g of folate. In the goose analogue, it is much larger - 76 mcg, and in the duck this volume is even greater - 80 mcg. There is practically no this substance in quail eggs, it accounts for no more than 5.6 mcg.

Nuts can also be considered a good source of folate, with walnuts alone containing 77 mcg per 100 g, and peanuts alone have 240 mcg. Slightly less in cashews (25 mcg), hazelnuts (68 mcg), pistachios (51 mcg) and almonds (40 mcg). There are 22 mcg of this substance in pecan, the same amount in Brazilian, and exactly half as much in macadamia - 11 mcg. Of the more accessible "suppliers" of vitamin B9, the most ordinary chestnuts should be highlighted here, where 58 mcg is concentrated in 100 g.

What foods contain folic acid - see the video:

The folic acid contained in the products is a vital vitamin, without which the body simply cannot function normally. It must be ingested with food constantly. But it should be borne in mind that gastritis and colitis can reduce its absorption, in which case it will be necessary to connect food supplements that contain folacin.

For health and longevity, a person needs not only to lead a proper lifestyle, but also to eat food rich in useful vitamins and minerals. Among the most important trace elements for human health, folic acid occupies a special place. Its deficiency worsens the general condition of the body, there are problems with the thyroid gland. To maintain health and strengthen immunity, it is necessary to eat foods rich in vitamin B9 every day.

What is folic acid for?

Folic acid is a vitamin B9. It takes an active part in the development of the human immune and circulatory systems. It is very important to start taking folic acid in a timely manner for pregnant women. Its deficiency can lead to the development of malformations of the embryo.

The positive properties of folic acid were proven in the mid-30s of the 20th century, when experimenting with the intake of yeast extract by pregnant women. Scientists were able to synthesize it chemically for the first time in the mid-1940s. 20th century.

What are the benefits of taking this vitamin for the body?

Folic acid is the main conductor in the regeneration of tissue cells. It also actively supports the growth of all cells in the body.

Note! Its reception is most important during periods of growth - the intrauterine period, childhood, adolescence.

Equally important is the role of vitamin B9 in the creation and replication of DNA cells. A lack of acid can lead to developmental disorders and provoke the appearance and growth of cancer cells.

Folic acid acts as an active conductor in the creation of spermatozoa. Therefore, men also need to eat foods rich in this vitamin.

Folic acid guidelines

In adults, there is a certain amount of folic acid in the body. It is located in the liver. If there is a deficiency or an increased need for vitamin B9, the supply may be used up.

To determine the daily intake of vitamin B9 by a person, scientists introduced a unit of measurement - mcg. It means microgram. 1 microgram corresponds to one millionth of a gram.

Pregnant women should consume 600 micrograms of vitamin B9 daily.
The daily intake of a nursing mother is 500 mcg.
The standard intake of vitamin B9 for an adult is 400 mcg.
In children up to 1 year - 50 mcg.
At the age of 3 years - 100 mcg.
Under the age of 10 years - 150 mcg.
In adolescence, the daily intake should be 200 mcg.

Foods high in vitamin B9

Everyone needs to eat foods containing folic acid every day. To do this, you need to know which products it contains.

Note! The name "folic acid" comes from the Latin word, which means "leaf". Indeed, folic acid can be found in the leaves of all green plants.

It can be found in almost all vegetables, fruits and berries.

The largest amount of vitamin B9 contains:

parsley
tops from vegetables
lettuce (green)
spinach

Also, a large amount of vitamin B9 can be found in cabbage leaves. It is also useful to eat horseradish and leeks.

Vitamin B9 is rich in fruits and leaves of such berries as:

rose hip
currant
raspberry
wild garlic

Among fruits, the leading positions in the content of folic acid are occupied by:

bananas
citrus
peaches
apricots

Folic acid in medicinal plants

Folic acid can be found in birch leaves, yarrow, linden leaves. Among the herbs containing vitamin B9, plantain, dandelion, nettle, mint can be noted.

To take vitamin B9, it is necessary to select fresh leaves of plants, wash them and prepare a decoction in a water bath. Ready broth should be taken at least 2 times a day before meals.

Folic acid in grains and nuts

No less rich in vitamin B9 and cereals. Eating flour products contributes to the good absorption of vitamin B9.

Folic acid is found in the following cereals:

wheat
barley
millet

Note! Its highest content is wholemeal flour.

Nuts are rich in various vitamins, including folic acid. Most of all, it is found in nuts such as:

peanut
hazelnut
Walnut
pine nut
almond

Folic acid in animal products

Fish. According to the content of vitamin B9 in products of animal origin, fish occupies a leading position.

Note! Fish is an indispensable source of folic acid.

Its largest amount is found in the following types of fish:

trout
salmon
tuna
salmon

For the best absorption of folic acid, it is recommended to eat steamed or boiled fish.

Meat. Meat products are also rich in various vitamins, including folic acid.

Note! The undisputed leader here is the liver.

Vitamin B9 is found in the following meats:

poultry meat (especially chicken)
pork
mutton
beef

Eggs. A large number of different vitamins can be found in chicken eggs. It is recommended to use them raw or boiled.

Dairy. Vitamin B9 is also found in dairy products. It is worth noting that it is not recommended to use products with a high degree of processing and containing chemicals.

The following dairy products contain a large amount of vitamin B9:

cottage cheese
sour cream
fermented baked milk
milk (preferably fresh milk)
kefir

Product processing methods

In order for vitamin B9 to reach the maximum in the body, it is necessary to properly process food so as not to destroy the vitamin B9 contained in them.

Whenever possible, products are recommended to be taken raw.
Before eating, fruits and vegetables should be thoroughly washed under running water and dried with a towel.
To minimize the destruction of the vitamin during heat treatment, you should, if possible, reduce the cooking time and cover the pan with a lid.
Sugar grains can be used to preserve folic acid molecules. They should be added when cooking.
It is very important to follow the basic rules of food preparation, because during the frying process, only 5% of the folic acid content remains. Cooked foods lose 90% of their folic acid content. Only half of the vitamin B9 content remains in boiled eggs.

Store folic acid in the body

However, one use of folic acid, even in large quantities, is not enough. It is also necessary that it is well absorbed in the body.

Unfortunately, the immune system of many people is weakened by taking antibiotics. This severely reduces the body's ability to absorb and synthesize folic acid. The fact is that weakened immunity helps to reduce and destroy the normal intestinal microflora responsible for the synthesis and absorption of folic acid.

Note! To prevent this, it is recommended to use folic acid as part of various vitamin and multivitamin complexes.

To restore the intestinal microflora, it is necessary to use various biokefir complexes containing bacteria useful for the intestinal flora. Useful yogurts, kefirs, curds containing bifidobacteria.

Vitamin B9 deficiency

What happens if there is a lack of vitamin B9 in the body?

Note! First of all, its deficiency is dangerous in pregnant women, young children and adolescents.

Vitamin B9 deficiency in the body can provoke irreversible consequences in the human body. His immunity will decrease, the rate of cell division will decrease, blood clotting will decrease. There may be a violation of the functioning of the circulatory system, the digestive system. The supply of oxygen to the cells of the body will be limited.

Vitamin B9 deficiency in the body affects the well-being of a person. There are signs of fatigue, constant drowsiness, excessive fatigue. Appetite decreases. A person with vitamin B9 deficiency is most susceptible to various diseases. His immunity is characterized by increased weakness.

Vitamin B9 deficiency in pregnant women threatens with the appearance of various malformations of the embryo and, in some cases, death.

Folic acid is a component of the treatment of various ailments, including problems with conception. It is especially important to drink folic acid in adulthood, because it helps with stomach diseases, removes toxins and poisons. The use of folic acid is necessary to ensure the health of the body as a whole and the clear functioning of the central nervous system. The required rate of this vitamin can be obtained by enriching your diet with the right foods. Folic acid in foods allows you to replenish its reserves in the body in a natural way.

What foods contain folic acid

Folic acid is found in many foods. It can be found in greens - onions, dill, lettuce, in decoctions, for example, rose hips or currants. A lot of folic acid is found in herbs, for example, in needles. To ensure it is worth including in your diet vegetables and fruits rich in this element, such as beets, bananas, pumpkins and oranges. Vitamin B9 is also found in meat, eggs and brown bread. Doctors recommend eating the liver, as it holds the record for the content of B9, it is in it that the most of this vitamin is. Remember that folic acid is unstable and dissolves during cooking. That's why it's best not to cook foods with folic acid. Folic acid in foods is a good way to keep yourself healthy without taking any medication.

Fresh milk is among the foods with a large amount of folic acid. Milk that has undergone any processing no longer contains this component. You can also eat asparagus regularly - you get a large amount of folic acid, improve the functioning of the cardiovascular system, lower blood pressure, with a minimum of calories.

Folic acid is rich in apples, pears, citrus fruits, fruits, raspberries, papaya, dried apricots and mushrooms. There is a lot of it in walnuts, almonds, hazelnuts and hazel. Be sure to eat at least a little bit of pumpkin, flax or sesame seeds. There is also a lot of this vitamin in tomatoes or corn. When taking foods rich in folic acid, it must be remembered that it is absorbed only with a good level of protein.

Below is list of other foods that contain this vitamin:

spinach
beans, peas
buckwheat
bran
dried apricots
beef

Table "The content of folic acid in products"

Overdose and lack of folic acid

With a lack of folic acid, a person is prone to stress due to the release of adrenaline into the blood, which leads to nervousness and aggressiveness. Many are deficient in vitamin B9, however, the greatest danger of folic acid deficiency is for a pregnant woman. Folic acid deficiency can lead to premature birth and placental abruption. But if you take folic acid, it will help to cope with postpartum depression. You can provide the body with the right amount of vitamin by eating foods with folic acid in food.

An excess of vitamin B9 is extremely rare. In childhood, during an overdose, diseases of the gastrointestinal tract may occur. In adulthood, insomnia and increased agitation may develop.