Anna Mironova

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The recommended consumption rate of folium equivalent by Russian scientists is 400 μg / day, for pregnant women - 600 μg / day, and for nursing mothers - 500 μg / day. True, the WHO has recently significantly reduced these norms, but the meaning has not changed from this: the human body needs folic acid, like air, for its normal life.

Where to get this vitamin, and which foods contain folic acid ?

The value of vitamin B9 or folic acid for the human body is undeniable, because it is she who takes part in the processes of normal growth, the functioning and development of the immune and cardio - vascular systems ... In other words, if there is enough of this essential vitamin in the human body, the work of the heart and blood vessels will be at its best, immunity will be at the proper level, and the skin will have a healthy appearance.

Folic acid, primarily essential for pregnant women since its insufficient amount in the body of the expectant mother, especially in the initial stages, when the baby's organs are being formed, leads to placental insufficiency, the formation of fetal defects and miscarriage.

The maximum amount of folic acid is found in foods:

1. Greens
   Not in vain, translated from Latin, folic acid means "leaf". Fresh lettuce, spinach, onion, parsley are rich in vitamin B9. So, 100 grams of spinach contains 80 μg of folic acid, parsley - 117 μg, salad - 40 μg, green onion - 11 μg.
2. Vegetables
   Legumes (beans, beans, lentils), as well as cabbage (broccoli, cauliflower, Brussels sprouts, cabbage) are a storehouse of essential vitamin B9. It is vegetables that serve as the main source of this priceless vitamin entering the human body. So, 100 grams of beans contains - 160 μg, in cabbage - from 10 - 31 μg (depending on the type of cabbage), in lentils - 180 μg - almost half daily allowance person. Carrots, pumpkin, turnips, beets - these vegetables will not only enrich the body with folic acid, but also others useful substances, and also improve intestinal peristalsis, which is an urgent issue for pregnant women.
3. Asparagus
   It - medicinal plant, belonging to the bulbous species. Any variety of asparagus (white, green, purple) contains minerals - calcium, copper, iron, potassium, phosphorus and many vitamins of groups A, B, C, E. B 100g. Green asparagus contains 262 mcg of folate - more than other vegetables. Asparagus is also used in the treatment of cystitis, prostatitis, inflammation and bacterial infections. Asparagus is low in calories, therefore it is recommended as a dietary food, and also well reduces high pressure, activates the work of the heart, therefore for people after a heart attack is a panacea.
4. Citrus
   One medium-sized orange contains about 15% of the daily value of folate, in 100 grams of lemon - 3mkg, and in mineola (tangerine hybrid) - about 80% of the daily requirement of folic acid. Folic acid is not deprived of pears, apples, apricots, currants, strawberries. And also bananas, kiwi, pomegranate, grapes, papaya, raspberries.
5. Whole Grain Products
   It is no secret that under the influence of heat treatment, almost 90% of vitamin B9 is destroyed. In 100 grams of products such as buckwheat, wheat, rye, the amount of vitamin B9 we need is 50 μg, 37 μg, 35 μg, respectively. This amount of vitamins is fully assimilated if cereals are consumed in a sprouted form, without thermally affecting them.
6. 
   Nuts
   Hazelnuts, pistachio, almonds, hazel, walnut, cashews, peanuts (peanuts) are saturated with folic acid. One glass of almonds contains 12% of the daily value, and 100 grams of peanuts contains 240 micrograms. Walnut has 77mkg of folic acid, hazelnuts - 68mkg, almonds - 40mkg per 100 grams of product.
7. Sunflower seeds
   It doesn't matter whether you eat pumpkin, sunflower, flax or sesame seeds fried or raw. One way or another, you saturate your body with vitamins E, B6, B9, amino acids and minerals.
8. Watermelons, tomatoes
   Do not forget that folic acid in foods is well absorbed only if there is sufficient protein and vitamin C in the body, as well as B6 and B12. Tomato juice and watermelon pulp contain not only folic acid (15 -45 μg / 100g), but also in terms of vitamin C, due to which iron is absorbed, they are not inferior to citrus fruits. For example, one slice of watermelon contains 39% of the required daily value, and 100 grams of tomatoes contains 21% of the necessary norm (60mg / day) vitamin C.
9. Corn
   100 grams of this sugar pet contains 24 μg of folic acid. In winter, most people consume it canned. Still, it is better for pregnant women to eat fresh, rather than canned corn.
10. Grain bread
    This food product, containing folic acid and obtained from whole grains at the germination stage, leads to a normal metabolism and the removal of accumulated fats from the body. 100 grams of this bread contains 30 mcg of folic acid.
11. Avocado
    Fans of exotic products can recommend this tropical fruit to make up for the lack of folic acid in the body. One avocado fruit contains 22% (90 mcg) of the daily value of vitamin B9. In addition, avocado contains a considerable amount of vitamin C (5.77mg / 100g), B6 \u200b\u200b(0.2mg / 100g) and omega-3 fatty acids. But avocados are not recommended for nursing mothers in their diet, because it can provoke an upset stomach in the baby.
12. Liver
    In addition to plant foods, animal products will help to fill the lack of folic acid. So, 100 grams of beef liver contains 240 μg, and pork liver - 225 μg, chicken - 240 μg. But remember that most of the vitamin B9 disappears when exposed to heat.
13. Cod liver
    This food product usually appears on our tables in the form of canned food. The liver of this fish is extremely nutritious. contains, in addition to folic acid, vitamins A, D, E, proteins, fish oil, as well as unsaturated fatty acids.
14. Eggs
    Besides chicken eggs, fresh quail eggs have become very popular. In favor of quail eggs, scientists say, who claim that quail eggs contain all the most valuable trace elements for the human body. Quail eggs are not capable of causing allergic reactions, and these birds cannot get sick with salmonellosis, so they are allowed to be eaten raw even by pregnant women and children.
15. Cereals
    100 grams of rice cereal contains 19 μg, oatmeal - 29 μg, pearl barley - 24 μg, barley and buckwheat - 32 μg of folic acid.

A healthy, active person who has a balanced diet, in the large intestine, the required norm of vitamin B9 is produced ... If you eat natural foods, eat enough vegetables and fruits, then the lack of folic acid, however, like other vitamins, you are not threatened.

Vitamin B9 owes its name to leaf spinach, from which it was first isolated. "Folic" in translation sounds like "leaf".

Be sure to include liver, nuts, cereals, cereals, cottage cheese, leafy vegetables, and fresh fruits in your diet. Doctors believe that the folic acid they contain can fight many diseases.

What you need to know about folic acid

In modern medicine, there is all the evidence that folic acid is a vital vitamin for the human body. It is responsible for the circulatory and immune systems, the regeneration of damaged tissues, participates in the formation of blood cells, and therefore protects against anemia.

And B9, together with other B vitamins, protects against heart diseases such as heart attack, stroke and angina pectoris.

During pregnancy, it plays an important role in the development of the fetus. You need to get a valuable vitamin daily from food or from vitamin complexes, then health will always be under reliable protection.

Cheat sheet: how to self-detect vitamin B9 deficiency

Whether the body has enough folic acid is difficult to understand independently. You can find out for certain only with the help of analyzes. But some signs of a lack of this vitamin can be seen by external manifestations: inflammation of the mucous membrane of the tongue or mouth, frequent diarrhea or constipation, dizziness and long-term healing wounds on the body.

Most often, a B9 deficiency is diagnosed in those who do not enrich their diet with foods containing animal protein, fresh fruits and vegetables. Also, a deficiency can occur in diseases of the hematopoietic system, stomach, intestines, thyroid gland.

The problem may affect if some medications are taken uncontrollably and for a long enough time, for example, sulfa drugs

People who often drink alcohol may also feel a lack of this vital acid for the body. To compensate for the lack of this vitamin, it must be taken additionally by consuming foods containing it, as well as vitamin preparations.

Plate vitamins: which foods contain folic acid

Protein-rich foods:

• beef;
• lean pork;
• turkey;
• sea \u200b\u200bfish;
• seafood;
• dairy products;
• eggs;
• nuts;
• buckwheat grain;
• oat groats;
• grain bread.

Fresh vegetables and fruits:

Leafy vegetables:

• various types of salad;
• spinach;
• sorrel;

Other valuable products:

• yeast;
• beef liver;
• cottage cheese;
• various types of cheese.

It is important to properly prepare your meals with these ingredients. With prolonged cooking, 90 percent of vitamin B9 can "float away", and preheated pre-prepared food does not contain this useful vitamin at all.

To preserve it during cooking, you need to dip the ingredients in boiling and slightly salted water. But fruits and healthy vegetables are best consumed fresh.

Continuous benefit: table of foods rich in vitamin B9 in the greatest amount

There are many articles devoted to the beneficial properties of vitamin B9, in which doctors and nutritionists recommend eating more foods containing this substance.

Where is folic acid found the most:

Daily rate

Only 400 mcg of vitamin B9 - and the daily intake of folic acid, which protects the heart, strengthens blood vessels, the nervous and circulatory system, is provided.

In addition, the acid, which many foods are rich in, is the best vitamin for pregnant and lactating mothers. It is recommended for pregnant women 600 mcg per day, 500 mcg for nursing mothers.

It must be remembered that folic acid is the only vitamin that cannot be stocked up in advance. It must be taken regularly.

If you cannot get this vitamin from food, then you need to buy a good vitamin complex that contains this acid in the required daily dose.

At the same time, doctors advise paying special attention to the amount of folic acid in the selected drug. Here are three important points when a lack of an essential vitamin can be dangerous.

Three important caveats:

1. Pregnant women up to twelve weeks old and women planning a pregnancy should consume 0.4 mcg of vitamin B9 daily. This will reduce the risk of serious problems in the development of the spinal cord of the fetus, and the B9 deficiency must be eliminated without fail before pregnancy;
2. Folic acid is especially needed in the first month of pregnancy. Its lack in a woman's body can lead to serious problems in the development of the fetus. These can be abnormal defects in the brain and spinal cord (dropsy, clefts, hernias, and absence of the brain);
3. You can not take more than the daily norm as part of vitamin complexes. A large amount of active ingredient will negatively affect work nervous system.

For more information on foods rich in folic acid, see the following video.

Folic acid is a water-soluble B9 vitamin that is essential for the growth and development of the immune and circulatory systems.

Deficiency as well as deficiency of folic acid is a threat to good health. Even the perception of stressful situations depends on the required content of B9 in the body. With a vitamin deficiency, you will deal with pressing problems without enthusiasm and mood. The body will release more adrenaline into the bloodstream, thereby helping to fight stress, but the psychological state will change for the worse, discontent and aggression will appear instead of activity. About a third of patients who seek help from psychiatrists suffer from folic acid deficiency. When its reserves are replenished, diseases often improve and go away.

B9 deficiency

Lack of B9 during pregnancy can lead to fetal development disorders, severe abnormalities:

• a defect in the neural tube of the embryo, which is the fundamental nervous system;
• cerebral hernia;
• hydrocephalus;
• anencephaly;
• various congenital mental pathologies;
• inhibition of physical, mental development;
• congenital deformity, cleft lip;
• lead to miscarriage, premature birth, the birth of a premature baby;
• stillbirth.

This problem can be avoided by giving the body a sufficient amount of folic acid. Interestingly, in the postpartum period, B9 helps relieve depression, promotes good lactation. That is why it is important to eat foods every day that contain folic acid that the body needs. Also, B9 helps to normalize the process of puberty in girls, if it is delayed. Even when exposed to the vitamin, you can get a delay from the climacteric pause.

In addition, the vitamin affects boys and their puberty. With a chronic shortage in men, viable, full-fledged spermatozoa are not formed. They are formed with many defects, which exclude the possibility of conception, leading to infertility.

If the body does not receive enough folic acid, skin diseases such as acne, psoriasis and others may appear.

Symptoms of B9 deficiency: fatigue, migraine, weakness and pallor, sleep disturbances, irritability, poor memory, troubles in the gastrointestinal tract, decreased appetite, weight loss. With an acute deficiency of a substance in the body, a person becomes aggressive and even hostile towards the world around him, paranoia and mania can develop. In the case of a severe and prolonged B9 deficiency, a dangerous state of megaloblastic anemia begins to develop rapidly, requiring urgent treatment in a hospital, otherwise there is a high risk of death.

It turns out that vegetarians do not face a B9 deficiency, because they eat a lot of vegetables and greens. But people who often eat refined, over-digested, and canned foods are in dire need of folic acid intake.

Excess B9

We can say that folic acid is that vitamin to oversaturate the body, which is very difficult to include in the diet of foods that contain it. It's hard to imagine that you can eat so much greens to provoke hypervitaminosis. Folic acid is not toxic, it is not able to accumulate in our body. Its surplus, which was not used to create blood, the process of cell renewal, etc. removed from the body.

If a child regularly receives large quantities of synthetic vitamin B9, his body may respond with increased excitability, indigestion, and sleep disturbances in an adult may add to these troubles.

Prolonged intake of B9 in large doses during pregnancy is a threat to mom and baby: the level of B12 in the blood decreases, which leads to anemia, provokes indigestion, changes in kidney function, and increased nervous excitability. Also, against the background of a stably elevated level of B9 in the blood of a pregnant woman, a child may be born with a predisposition to allergic and asthmatic diseases. At the same time, insignificant excess of the daily dose of folic acid is safe.

Effects on the body

The hormone serotonin - the "hormone of joy" can be produced in sufficient volume only when the body has enough folic acid. It turns out that there are very few people who do not lack it, which is one of the causes of depression, neurosis and other nervous disorders. Substances synthesized in the brain due to the assistance of B9 are involved in ensuring the timely transmission of nerve impulses, the production of special hormones that effectively deal with stress. Therefore, against the background of the fact that you do not receive folic acid, first of all, the immune system and the nervous system suffer.

Folic acid in the diet

What foods contain this vitamin? B9 is found in many ingredients that can be used to diversify your diet.

Especially rich in this element: leafy green vegetables as well as herbs.

Spinach, lettuce, parsley, dill, green onions, tops of many vegetables, cabbage, leeks and horseradish are sources of the necessary vitamin. Folic acid is also found in the foliage of black currant, raspberry, linden and yarrow, dandelion and plantain, in mint, nettle.

Make sure you have the following foods on your table: beets, beans, peas, carrots, pumpkin, cucumbers and mushrooms. Among the nuts, the leaders containing folic acid are: walnuts, almonds, hazelnuts and peanuts. If we talk about animal products, then these are: fish (tuna, salmon), liver, meat and dairy products.

Daily rate

The best way to get your daily allowance necessary vitamins - the introduction of a variety of products into the diet. Most people get enough folate if they eat well. The amount of each required element depends on gender, age, and lifestyle. In addition, factors such as the presence of illness or pregnancy must be considered.

Doctors advise to adhere to the optimal daily allowance as accurately as possible, which varies from a minimum indicator of 200 mgq. up to 500 mg. The consumption of folic acid as a component of food is also important because the substance in the body is not synthesized on its own, being a natural compound, it is consumed with food. Another source of folic acid is the microflora of the gastrointestinal tract.

For newborns:

• from 0 months to half a year: 65 mcg;
• from 7 to 12 months: 80 mcg.

The daily rate for preschoolers, schoolchildren:

• from 1 to 3 years: 150 mcg;
• from 4 to 8 years: 200mkg;
• from 9 to 13 years: 300mcg.

Daily folate intake for adolescents and adults:

• boyfriend, man from 14 years old, and also older: 400mkg;
• girl, woman from 14 years old, also older: 400 mkg;
• pregnant women 18 years old: 600 mcg;
• pregnant women from 19 years of age and older: 500mkg;
• nursing: 500mkg.

Deficiency can cause:

• diarrhea;
• gray hair;
• mouth ulcers;
• stomach ulcers;
• slow growth;
• swollen tongue.

Products containing B9 (per 100 g)

It is important that the body gets the required amount of folic acid daily from foods containing it. Monitor your diet, let it be varied and healthy, your physical and psychological state largely depends on nutrition.

The term "folic acid" is almost never used in everyday life. Therefore, few people know that it is vitamin B9. In addition, a person does not always understand why the body needs such a substance. Especially pregnant women are interested in the question: what contains folic acid? However, this substance is necessary for any person, completely regardless of his condition, age and gender.

a brief description of

Doctors say that most often the human body lacks vitamin B9. It is he who is needed, as they say, from head to toe. Because folic acid affects blood quality. She is involved in the regulation of metabolism in the body. Vitamin stimulates the process of hematopoiesis. Its deficiency leads to the development of anemia.

It was first obtained from spinach leaves.

People need to know not only what folic acid contains, but also how to preserve the product so that the necessary substance does not break down.

1. In foods, exposure to light destroys almost half of the folic acid contained in them.
2. More than 90% of the essential vitamin found in raw food is destroyed by heat treatment.

For a long time, folic acid was considered a female vitamin. However, recent studies have shown that males should also consume a lot of it.

Vitamin benefits

Why does the body need folic acid? This vitamin provides many essential functions.

Among them:

1. Hematopoiesis. Vitamin takes part in the formation of erythrocytes in the body. In addition, it maintains normal hemoglobin levels in the blood.
2. Stimulates the functioning of the intestines and liver. It has been noticed that vitamin B9 is able to normalize digestion. It significantly increases appetite.
3. Improved performance.
4. Elimination of depression, chronic fatigue.
5. Preparing the body for pregnancy. It is folic acid that is able to ensure the normal conception of a child. In addition, it prepares the body for a good pregnancy, as well as childbirth without complications.
6. Prevention of genetic, hereditary pathologies in a baby. Vitamin B9 provides such an effect not only in the mother's womb, but also after the birth of the baby.
7. Improving immunity. Vitamin increases resistance to disease, provides stress resistance and vigor.
8. Strengthening the heart. The substance increases blood formation. By this it strengthens blood vessels. In addition, folic acid stimulates the normal functioning of the heart.
9. Ensuring growth. It is very important to consume the vitamin for adolescents and children. Folic acid has a beneficial effect on the development and growth of the body.

With all these points in mind, it becomes clear how important it is to get the vitamin you need. This is especially true at the beginning of pregnancy. After all, it is during this period that the important organs of the baby and the neural tube are formed.

However, not only pregnant women need to know what folic acid contains. Vitamin is a must for any person. In men, folic acid increases sperm activity. In women, it delays the onset of such a period as menopause.

In addition to the beneficial effects listed above, folic acid provides:

• preventing the accumulation of cholesterol;
• prevention of stroke, heart attack.

At-risk groups

Folic acid deficiency is rare in developed countries. However, some people may encounter its borderline.

1. Persons suffering from alcohol addiction... The food of such people is inadequate. In addition, alcohol affects the absorption of the vitamin and its metabolism. Alcoholic beverages accelerate the breakdown of folic acid. Even the consumption of 240 ml of wine per day can greatly reduce the concentration of the vitamin in a normal healthy body in 2 weeks.
2. Young women. Individuals who are preparing for pregnancy must definitely receive the required amount of folic acid, since a lack of it can provoke neural tube defects and a variety of defects in a child. In most cases, women are prescribed special supplements. Also, don't forget that folic acid is found in food.
3. Pregnant women. They need one and a half times more vitamin than other people, since the need for folic acid increases dramatically. If a to an ordinary person 400 mcg per day is required, then a woman preparing to become a mother should take 600 mcg. During this period, it is especially important to understand what folic acid contains. For pregnant women, this is one of the most important vitamins.
4. Patients with malabsorption. Some pathologies can lead to vitamin deficiency. A low level is observed in people with the following diagnoses: malabsorption, tropical sprue, inflammatory bowel ailments, celiac disease. In addition, the absorption of the vitamin is significantly impaired by the decreased secretion of hydrochloric acid in the stomach, provoked by atrophic gastritis or surgical interventions.

Lack of folic acid

Vitamin provides the body with good mood and vitality. The main signs that signal a deficiency of folic acid in the body are fatigue, irritability, and apathy.

You can determine the lack of the necessary vitamin by symptoms:

• headache, lethargy, insomnia;
• forgetfulness, constant fatigue;
• indigestion, vomiting, bowel disorder;
• earthy skin tone, the presence of acne;
• brittle, dull hair, prematurely graying and falling out;
• infertility, disturbed menstrual cycle;
• the presence of wounds in the corners of the lips and on the mucous membrane of the mouth;
• congenital pathologies in children;
• premature birth, termination of pregnancy;
• nervous disorders.

Excess vitamin

However, when considering what folic acid contains, it is important not to overdo it. Since in rare cases, its excess can be diagnosed. This effect, as a rule, occurs if you regularly take a vitamin for several months, the dose of which significantly exceeds the daily dose.

Excess folic acid results in:

What foods contain folic acid (table)

The table below allows you to perfectly understand which foods contain vitamin B9. Use it in your daily diet.

Consider where you can get such a necessary substance as folic acid. What contains the most useful vitamin?

Nutritionists advise adding to your diet:

1. Greens. The name "folic acid" comes from the Latin folium - "sheet". Since it is these products that contain a high concentration of vitamin B9. It is useful to use lettuce, onions, spinach, parsley.
2. Asparagus. If you are wondering what contains folic acid and vitamin E, then the answer is quite simple. All asparagus varieties have these components.
3. Broccoli. The product is an excellent source of folic acid. One serving is able to provide the body with 12% of the required daily value during pregnancy. It is useful to consume the product raw. You can steam the broccoli a little.
4. Beet. The root vegetable is one of the best suppliers of vitamin B9. It can be consumed both raw and cooked.
5. Beans, beans, lentils. These foods are high in the essential component folic acid. Where is the most essential vitamin found? It is known that a small cup of any of the lentil varieties will provide half the daily requirement.
6. Citrus. Eating 1 orange a day, you can provide 15% of the daily value. A tangerine hybrid - mineola - is able to saturate the body by about 80% of daily requirement in vitamin B9.
7. Whole grains. It was noted above that heat treatment breaks down folic acid. Therefore, in order to preserve the necessary vitamin and ensure its complete assimilation by the body, it is recommended to use sprouted cereals (wheat, buckwheat, rye).
8. Seeds, nuts. Almonds, peanuts, hazelnuts, walnuts, cashews, pistachios are very useful. Flax and sunflower seeds are distinguished by a high content of folic acid.
9. Liver. This product is able to perfectly compensate for the lack of vitamin B9 in the body. In addition, sometimes the question arises: what contains folic acid and zinc? It is the liver (beef, pork, chicken) that is the source of such substances.
10. Corn. It will perfectly enrich the body with folic acid. However, you should not eat canned food. Since the high vitamin content is found only in fresh food.

Vitamin complexes

Above, it was told what folic acid contains. The table allows you to get acquainted with the vitamin content in foods. However, some people will need additional intake of the necessary substance.

This can be provided by vitamin complexes:

• "Alphabet";
• Complivit;
• "Centrum";
• Gerimax;
• Vitrum;
• "Duovit";
• Alvitil.

Conclusion

Provide nutrition fortified with vitamin B9. So you will not only improve your health, but also give yourself a great mood!

For the normal functioning of the body, the correct balance of various vitamins and microelements is necessary. A deficiency in any of these substances can cause significant harm, sometimes irreparable. One of these important elements is folic acid or, in other words, vitamin B9. Lack of it is fraught with many unpleasant health problems. Therefore, it is necessary to regularly include foods containing folic acid in the diet.

Functions of vitamin B9

In the 30s of the last century, scientists noticed the therapeutic effect of the extract formed during the breakdown of yeast on pregnant women and persons suffering from anemia.

After numerous experiments, this substance was identified and obtained ten years later from spinach leaves, which is why it got its name ("folium" means "leaf"). Folic acid was synthesized artificially several years later.

Vitamin B9 is designed to perform many important functions in the body. He:

• takes active participation in the synthesis of erythrocytes, regulates carbon and lipid metabolism in the blood system, without it, the production of iron-containing protein in hemoglobin is impossible;
• being transformed as a result of biochemical reactions, it participates in the processes of transfer of carbon radicals and in the synthesis of DNA and RNA;
• during pregnancy, it is necessary for the formation of cells of the nervous system in the embryo and its further development;
• during pregnancy helps to maintain healthy growing cells and prevents premature birth;
• its role in reducing depression after childbirth is important;
• this substance is especially necessary for a growing organism, therefore it is so important to monitor its level in children and adolescents;
• with systematic use with food, it is able to normalize blood pressure and reduce the risks of strokes and heart attacks;
• in men, it stimulates the production of sperm and postpones menopause in women;
• its effect on liver function is known;
• if the foods present in the diet contain folic acid, the acid balance in the stomach is normalized, so that the body is able to counteract various toxins;
• the presence of vitamin B9 contributes to the more productive functioning of the bone marrow and the production of a sufficient amount of serotonin;
• in the presence of folic acid, other vitamins from group B are better absorbed, and an effective strengthening of immunity occurs.

The consequences of scarcity and excess

Lack of this vitamin is fraught with serious problems:

• its lack can lead to severe fetal anomalies - they can be expressed in congenital pathologies of the brain or nervous system, physical deformities are also possible;
• for pregnant women, the lack of a sufficient amount of this substance in the body is fraught with miscarriages;
• without this vitamin, full-fledged puberty in boys is impossible, since sufficiently viable spermatozoa will not form;
• if folic acid is contained in the body in an insufficient amount, skin pathologies are possible - psoriasis, acne and others;
• with a chronic lack of this substance, a special type of anemia may develop, leading to a violation of the synthesis of erythrocytes - this disease is dangerous in its consequences;
• low levels of vitamin B9 may be associated with insufficient production of serotonin, resulting in the occurrence of depression, and sometimes mental disorders;
• with a lack of it, symptoms appear, which are with vitamin deficiency: overwork, weakness, loss of appetite and other unpleasant signs of pathology.

An excess of vitamin B9 is also undesirable, as it leads to problems:

• nervous excitability;
• digestive disorders;
• dysfunction of the kidneys;
• during pregnancy - threats to the life of both the fetus and the mother.

Features of assimilation

• It is important that folic acid cannot be completely absorbed without the presence of vitamins B12 and C in the body, and its excess of acid leads to a decrease in B12 levels. Therefore, you should monitor the correct ratio of these substances.
• An excess of folic acid can occur only due to the intake of synthetic vitamin preparations. In food, it is impossible to contain such an amount of a substance that would exceed the permissible dose. To do this, you would have to eat a huge amount of greens, which contain the most.
• Even if some small surplus was formed that was not used in biochemical reactions, they do not accumulate, but are excreted. Therefore, it is impossible to store this compound in the body in reserve; it must be supplied with food every day.
• Folic acid is not toxic, so you should not be afraid of any consequences when consuming foods with a high concentration of folic acid. The requirement for an adult per day is only 200 mcg. For children, this value is even less, but for pregnant women it may increase.
• Vitamin B9 is especially needed for the growing body of children and adolescents. During pregnancy, you also need to monitor your intake of this substance.
• Another feature of it is that it quickly collapses even in the light, especially during heat treatment. At the same time, up to 95% of the vitamin contained in the raw product is lost. This indicates the importance of eating fresh plant foods that contain folic acid. If certain processing is necessary, you need to keep the lid of the dishes closed, and also add a large amount of fresh herbs to the dishes.

The body itself is capable of producing folic acid. Its synthesis is part of the function of the beneficial intestinal microflora. However, her work may be disrupted as a result of treatment. medications and especially antibiotics. We have to restore healthy microflora.

Foods with a high concentration of vitamin B9

Folic acid is present in many foods, among them fruits and vegetables, which are rich in many useful compounds, including this substance, are of the greatest value.

• Asparagus is not only a delicious plant loved by everyone. It is also characterized by a high concentration of vitamin B9 - 242 mcg per 100 grams of product. it daily rate an adult. The product contains many other compounds and minerals, in the interaction with which the vitamin is better absorbed. The folate content of foods is expressed in micrograms per hundred grams. That is, in order to get its rate per day, you need to eat only 100 grams of asparagus.
• Various types of nuts - hazelnuts, pistachios and many others - are rich in this vitamin. But the first among them is peanuts, which contain 240 mcg. It is better not to fry nuts, since folic acid, like many other vitamins, will be destroyed.
• The seeds of plants such as sesame, flax, pumpkin, sunflower are known for their medicinal properties and a high content of minerals and vitamins, including B9.
• Onions, spinach and a variety of greens are popular as an addition to salads, first and second courses. They can also be eaten raw, which is very beneficial and ensures that you get enough folate.
• Various types of legumes are known for their high vitamin B9 content. In lentils, its concentration reaches 180 μg / 100 g, in beans - slightly less, up to 115 μg. When preparing bean dishes, remember that some of the folic acid will break down during cooking.
• Vegetables and fruits are renowned for being rich sources of the vitamin. Most of all it is in fruits with a green color, among them - avocados, some types of cabbage, green apples. Citrus fruits also contain folic acid. It is especially important that all these products can be used in food without heat treatment, this will ensure the preservation of the vitamin and its intake into the body in sufficient quantities.
• Cereals - buckwheat, rye - contain a lot of vitamin B9. But, so that it does not disintegrate during heat treatment, it is better to use them in a germinated form.
• This list also includes forest gifts - mushrooms and berries are a valuable source of all vitamins.

Vitamin B9 is necessary for everyone, without exception, which is explained by its characteristic qualities and the need for the body to function properly. You need to know which foods contain folic acid in order to effectively maintain its balance.