What is the most common folic acid? What foods contain folic acid (table)

The term "folic acid" is practically not found in everyday life. Therefore, few people know that this is also a person does not always understand why the body needs such a substance. Especially pregnant women are interested in the question: what is folic acid? However, this substance is necessary for any person, completely regardless of his condition, age and gender.

what contains folic acid

a brief description of

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

It was first obtained from spinach leaves.

Key recommendations

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

Therefore, let's review some of the recommendations:

  1. In food, almost half of the folic acid contained in them is destroyed by light.
  2. More than 90% of the necessary vitamin, which is saturated with raw food, is destroyed by heat treatment.

For a long time, folic acid was considered a female vitamin. However, recent studies have shown that representatives of the male sex should also use it in considerable quantities.

Vitamin benefits

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

what contains folic acid for pregnant women

Among them:

  1. Hematopoiesis Vitamin is involved in the formation of red blood cells in the body. In addition, it maintains a normal level of hemoglobin in the blood.
  2. Stimulation of the functioning of the intestine and liver. It is noticed that vitamin B9 is able to normalize the work of digestion. It greatly increases the appetite.
  3. Improved performance.
  4. Elimination of depression, chronic fatigue.
  5. Preparing the body for pregnancy. That folic acid is able to ensure the normal conception of the child. In addition, she prepares the body for a good pregnancy, as well as childbirth without complications.
  6. Prevention of genetic, hereditary pathologies in the baby. Vitamin B9 provides such an effect not only in the womb, but also after the birth of the crumbs.
  7. Improve immunity. Vitamin increases disease resistance, provides stress resistance and vigor.
  8. Strengthening the heart. The substance increases blood formation. This strengthens the blood vessels. In addition, folic acid stimulates the normal functioning of the heart.
  9. Ensuring growth. It is very important to use vitamin adolescents and children. Folic acid has a positive effect on the development and growth of the body.

Considering all these moments, it becomes clear how important it is to obtain the necessary amount of vitamin. 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 should knowwhat contains folic acid. Vitamin is a must for any person. In men, folic acid enhances the activity of sperm. In women, it delays the onset of such a period as menopause.

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

  • obstruction of cholesterol accumulation;
  • prevention of stroke, heart attack.

Risk groups

Folic acid deficiency is rarely observed in developed countries. However, some individuals may face its borderline level.

what is the folic acid tableThe following categories of people who often have a deficiency of vitamin B9, just need to know what contains folic acid.

The risk group includes:

  1. Persons suffering from alcohol addiction. Nutrition of such people is defective. In addition, alcohol affects the absorption of the vitamin and its metabolism. Alcohol-containing beverages accelerate the destruction of folic acid. Even drinking 240 ml of wine a day can, in 2 weeks, greatly reduce the concentration of vitamin in a normal healthy body.
  2. Young women. Persons who are preparing for pregnancy,must receive the required amount of folic acid, since its lack can cause neural tube defects and a variety of defects in the child. In most cases, women are prescribed special supplements. In addition, we should not forget that folic acid is found in food.
  3. Pregnant They need one and a half times more vitamin than other people, because the need for folic acid increases dramatically. If an ordinary person needs 400 mcg per day, then a woman preparing to become a mother should take 600 mcg. During this period, it is especially important to understand what contains folic acid. For pregnant women, this is one of the most important vitamins.
  4. Patients in whom there is a disorder of absorption. Some pathologies can lead to a vitamin deficiency. A low level is observed in people with the following diagnoses: malabsorption, tropical sprue, inflammatory bowel disease, celiac disease. In addition, the absorption of the vitamin significantly affects the reduced secretion of hydrochloric acid in the stomach, triggered by atrophic gastritis or surgery.

Lack of folic acid

Vitamin provides the body a good mood and vigor. The main signs signaling a deficiency in the body of folic acid are fatigue, irritability, apathy.

what is folic acid and vitamin e

Determine the lack of necessary vitamin can be symptoms:

  • headache, lethargy, insomnia;
  • forgetfulness, constant fatigue;
  • indigestion, vomiting, intestinal upset;
  • earthy skin tone, the presence of acne;
  • brittle, dull hair, graying prematurely and falling out;
  • infertility, disturbed menstrual cycle;
  • the presence of wounds in the corners of the lips and oral mucosa;
  • congenital abnormalities in children;
  • premature birth, abortion;
  • nervous disorders.

Excess Vitamin

However, wondering what contains folic acid, it is important not to bend the stick. Since in rare cases its excess can be diagnosed. Such an effect, as a rule, occurs if you regularly take a vitamin for several months, the dose of which is much higher than the daily.

Excess folic acid results in:

  • to increased excitability;
  • bouts of nausea;
  • suppression in the body of vitamin B12.what contains folic acid and zinc

What foods contain folic acid (table)

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

Name

Amount (in mg per 100 g) of folic acid

Beef liver

240

Cod liver

110

Spinach greens

80

Walnuts

77

Hazelnut

68

Kidney

56

A heart

56

Rye flour

55

Lettuce leaves

48

Cocoa powder

45

White mushrooms

40

Wheat groats

40

Cheese hard "Roquefort"

39

Wheat flour (1st grade)

35,5

Low-fat cottage cheese

35

White cheese

35

Buckwheat, barley

32

Brussels sprouts

31

Grain, wheat, rye bread

30

Pork fat

30

Featured Products

Consider, from which we can draw such a necessary substance, like folic acid. What is the most beneficial vitamin?

folic acid what contains the most

Nutritionists advise to enter into your diet:

  1. Greenery. The name "folic acid" comes from Latin.folium- “sheet”. Since these products contain a high concentration of vitamin B9. It is useful to use lettuce, onions, spinach, parsley.
  2. Asparagus. If you are interested in what contains folic acid and vitamin E, then the answer is quite simple.All varieties of asparagus possess 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 necessary daily requirement during pregnancy. It is useful to use the product raw. You can boil broccoli for a couple.
  4. Beet. Root is one of the best suppliers of vitamin B9. It can be consumed both raw and cooked.
  5. Beans, beans, lentils. These products are characterized by a high content of the necessary component such as folic acid. Where is the most needed vitamin? It is known that a small cup of any of the varieties of lentils will provide half the daily rate.
  6. Citrus. Eating 1 orange per day, you can provide 15% of the daily requirement. Tangerine hybrid - mineola - is able to saturate the body by approximately 80% of the daily need for vitamin B9.
  7. Whole grain products. As noted above, heat treatment destroys folic acid. Therefore, in order to preserve the necessary vitamin and provide the body with its complete assimilation, it is recommended to use cereals (wheat, buckwheat, rye) in germinated form.
  8. Seeds, nuts. Almonds, peanuts, hazelnuts, walnuts, cashews, pistachios are very useful. Flaxseed and sunflower seeds are high in folic acid.
  9. Liver. This product is able to perfectly fill the body's lack of vitamin B9. In addition, sometimes the question arises: what is folic acid and zinc? It is the liver (beef, pork, chicken) that is the source of such substances.
  10. Corn. It perfectly enriches the body with folic acid. However, do not eat canned food. Since high vitamin content is found only in fresh food.

Vitamin complexes

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

This can provide vitamin complexes:

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

folic acid which contains the most

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