Products that contain folic acid. Folic acid in foods.
The benefits of vitamin B9 - folic acid, have long been known. It participates in metabolic processes, DNA production, stimulates the synthesis of immune blood cells, normalizes the digestive system in the human body. This substance plays a special role in the development of the fetal neural tube, normal growth and development of the placenta. Therefore, folic acid is necessary for pregnant women.
Why does the human body need it, what diseases can the folic acid that does not receive by the body can be found in the products: which ones, I will tell you on our website www.site.
The role of folic acid in humans
It is necessary for the functioning of the immune, central nervous system, for the normal functioning of the digestive tract. Vitamin B9 is involved in energy metabolism, blood formation processes, as well as successful cell division. It is needed to maintain the normal concentration of red blood cells in the bone marrow.
Especially this substance is necessary during pregnancy. Since its deficiency can lead to birth defects in the child, for example, spinal hernia. In addition, folate deficiency often leads to premature labor.
It is used in the complex treatment of atherosclerosis, osteoporosis, various types of depression. It is effective as a prophylactic agent of iron deficiency anemia, diseases of the liver, stomach, intestines. Vitamin complexes with vitamin B9 are recommended to take in diseases of the heart, blood vessels, for the treatment of alcoholism and other health disorders.
Lack of folic acid
The lack of this substance is accompanied by fatigue, loss of appetite, unreasonable weight loss. Often there is anemia, irritability. Lack of vitamin B causes sleep disturbance, insomnia, headache, forgetfulness.
Often the lack of this substance is in women with an abnormal cervical cells or in those taking oral contraceptives. Also, its lack is found in people with mental disorder, depression, Crohn's disease, ulcerative colitis.
The most dangerous consequences of folic acid deficiency can occur in pregnant women. This condition is very dangerous for the future baby, as it can trigger developmental abnormalities in the fetus - from spinal hernia to damage to the nervous system and serious deformations of the body structure.
Also, the deficiency of this vitamin can lead to the development of certain oncological diseases, for example, rectal cancer.
What amount of vitamin B9 does a person need?
A healthy person should receive - 400 micrograms of folate per day.
Pregnant women need vitamin B9 twice as much - 800 micrograms.
Moms breastfeeding a baby - 600 mcg.
It also follows the fate that people taking alcohol (even occasionally) people usually have a lack of this substance. They also need an increased dose of vitamin B9.
To increase the use of products with a high content of this vitamin is necessary when taking contraceptives, when using diuretic drugs, bactericidal drugs.
Increased doses of acid are used for anemia, as well as for the normalization of blood formation.
What foods contain folic acid?
This substance contains many foods. They can be divided into 2 groups: Products of plant and animal origin.
Vegetable products: Garden greens, green lettuce, vegetables, especially green, fresh carrots, beans, beans, peas, lentils. Also there is a lot of vitamin B9 in wheat, rye bran, cereals, nuts, especially forest. It contains yeast, lemons, oranges, bananas, root vegetables, pumpkin, etc.
Animal products: pork, pork, lamb liver, beef, beef liver, egg yolk, salmon, fat herring, milk, dairy products.
Also, this substance can be synthesized in the human colon, using bifidobacteria and lactobacilli.
I must say that vitamin B9 is necessary for normal work in the body of vitamin B12, during the process of synthesis of red blood cells, the processing of carbohydrates, fats, proteins.
But during the heat treatment of food folic acid is destroyed, so it is best, if possible, to eat raw foods. Except, of course, meat and liver. When cooking, especially long, more than half of the folic acid that is contained in the products is destroyed.
If the product needs to be prepared, it is best to do this quickly, turning on high heat, and use closed dishes for cooking.
In winter, in spring, when there is a shortage of fresh vegetables, fruits, and greens, the main source of folate, as well as for medicinal purposes, you can take folic acid preparations, or vitamin complexes, in which it is contained. Be healthy!
Content of the article:
What is useful for the body this element. What foods contain folic acid and in what quantity.
Folic acid (vitamin B9) is a constant component of a healthy and comfortable life. Scientists have shown that the body needs this element, and its lack leads to health problems. It participates in the development of the circulatory and immune systems, is necessary during pregnancy and with the general weakening of the body.
What foods contain folic acid? What is fraught with deficiency or excessive consumption of this element? What should be the daily portion? We will deal with the key points in more detail.
Value in the body
In recent years, it is difficult to find a pregnant woman who would not know about the importance and benefits of vitamin B9. But the body needs it not only when carrying a child. Food should contain this acid in sufficient volume to avoid a number of unpleasant consequences (they will be discussed below).
Due to the activity of B9 in the blood is regulated by the content of blood cells. It is thanks to him that a sufficient amount of protein is produced, without which the growth of muscle cells is impossible. Adding to the diet foods containing folic acid, a person normalizes carbohydrate and fat metabolism, helps to update the blood, eliminates the development of anemia. Vitamin is also responsible for the synthesis of RNA and DNA, appetite and digestion. In the event of an element deficiency, the body is not able to fully cope with toxins and poisons that poison it. If you add to the diet foods rich in folic acid, then the lion's share of such problems will go away.
Separately, it is worth noting that this substance is responsible for the production of the hormone of joy, the lack of which leads to neurosis and depression. It also participates in the development of important elements in the brain, through which nerve impulses are transmitted, and also hormones are produced that allow you to protect yourself from stressful states.
What is dangerous shortage?
Sufficient folic acid in foods is important when forming a diet. Thus, the state of the body and its tendency to stress directly depends on the wealth of the substance. According to statistics, 30-40% of patients who turn to psychiatrists have an acute shortage of vitamin B9.
The lack of an element during pregnancy is fraught with problems with the development of the fetus and the occurrence of serious anomalies:
- the appearance of cerebral hernia;
- water brain;
- defects of the fetal neural tube;
- mental pathologies;
- development delays.
Knowing where folic acid is contained and timely filling up the deficit, a pregnant woman reduces the likelihood of miscarriage and the risk of problems during the childbearing period.
- normalization of the mental state of the woman in labor;
- elimination of postpartum depression;
- optimization of the composition and process of production of breast milk.
This element is needed by girls and boys at a young age. So, the boys he helps in the development of the reproductive system, its maturation. In girls, it eliminates delayed sexual development, eliminates disruptions in the menstrual cycle.
Daily dosage
In order to properly plan your diet, you need to know where folic acid is contained, as well as how much it is recommended to take. In normal mode, the recommended amount of vitamin B9 is 200 mcg per day. This is enough to cover the basic needs of the body.
Depending on the situations and diseases, the dosage varies. So, during pregnancy, the portion increases up to 700-800 mcg in a day. In the most difficult cases, the dosage increases up to 5 mg. But you can not overdo it to eliminate an overdose. A little more vitamin is required for women during the feeding period - 500-600 mcg.
- women who are in the position - 700-800 mcg per day;
- young mothers during the feeding period - 500-600 mcg;
- adult men and women (for the purpose of prevention) - 200-400 mcg;
- children under one year - 50 mcg;
- children from one to three years old - 100 mcg;
- children from three years to ten - 150 mcg;
- adolescents - 180-200 mcg.
What products can you find it in?
Now consider what foods have folic acid. Such knowledge is a chance to correctly form a menu and eliminate the deficiency of a useful element. The list looks like this:
In addition to the products listed above, folic acid can be found in avocado, liver, eggs, cereals and many other elements of our diet. The main thing - do not forget about the importance of taking such important substances and add them to the diet.
Folic acid - a water-soluble B9 vitamin, essential for the growth and development of the immune and circulatory systems.
Lack of folic acid deficiency is a threat to good health. Even the perception of stressful situations depends on the required content of B9 in the body. With a lack of vitamin you will be engaged in solving urgent problems without enthusiasm and mood. The body will throw more adrenaline into the blood, thereby helping to deal with stress, but the psychological state will change for the worse, there will be discontent and aggression instead of activity. About a third of patients seeking psychiatrists for help suffer from a deficiency of folic acid. When its reserves are replenished, diseases are often alleviated and disappeared.
B9 deficiency
The lack of B9 during pregnancy can lead to fetal development disorders, severe anomalies:
- defect of the embryonic neural tube, which is the underlying nervous system;
- cerebral hernia;
- hydrocephalus;
- anencephaly;
- a variety of congenital mental pathologies;
- inhibition of physical, mental development;
- congenital deformity, cleft lip;
- lead to miscarriage, premature birth, the birth of a premature baby;
- stillbirth
You can avoid this problem if you give the body a sufficient amount of folic acid. Interestingly, in the postpartum period, B9 helps to relieve depression, promotes good lactation. That is why it is important to eat foods that contain the folic acid the body needs. Also B9 helps to normalize the process of puberty of girls, in case of its delay. Even when exposed to a vitamin, you can get a delay from the menopausal pause.
In addition, vitamin A affects boys and their puberty. With a chronic shortage in men, viable, full-fledged sperm cells are not formed. They are formed with many defects, which eliminates the possibility of conception, leading to infertility.
If the body loses folic acid, skin diseases such as acne, psoriasis, and others may occur.
Symptoms of B9 deficiency: fatigue, migraine, weakness and pallor, sleep disturbances, irritability, poor memory, problems in the gastrointestinal tract, loss of appetite, weight loss. With an acute shortage of a substance in the body, a person becomes aggressive and even hostile towards the world around them, paranoia and mania can develop. In the case of severe and prolonged B9 deficiency, the dangerous condition of megaloblastic anemia quickly begins to develop, requiring urgent treatment in the hospital, otherwise there is a big risk of death.
Vegetarians do not come across a lack of B9, because they eat a lot of vegetables and greens. But people who often eat refined, overly digested as well as canned foods are in dire need of folic acid intake.
Excess B9
It can be said that folic acid is the vitamin to overpower the body, which makes it very difficult to include in the diet the foods that contain it. It is 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. Her surplus, which was not used to create blood, the process of cell renewal, etc. removed from the body.
If a child regularly receives a synthetic vitamin preparation B9 in large quantities, his body may respond to increased irritability, digestive disorders, in an adult, sleep disturbance may be added to these troubles.
Prolonged getting B9 in large doses during pregnancy is a threat to mother and baby: B12 levels decrease in blood, which leads to anemia, provokes upset stomach, changes in kidney function, increased nervous excitability. Also, against the background of a steadily increased B9 level in the blood of a pregnant woman, a child can be born with a predisposition to allergic and asthmatic diseases. At the same time, an insignificant excess of the daily dose of folic acid is safe.
Impact on the body
The hormone serotonin - "the hormone of joy" can be produced in sufficient volume only in conditions where there is enough folic acid in the body. It turns out that there are very few people who do not have a deficiency in it, which is one of the causes of depression, neurosis, and other nervous disorders. Substances that are synthesized in the brain through the promotion of B9 are engaged in ensuring the timely transmission of nerve impulses, the production of special hormones that can effectively deal with stress. Therefore, on the background of the fact that you do not receive folic acid, immunity and the nervous system suffer first of all.
Folic acid in the diet
What foods contain this vitamin? B9 is in many ingredients that can diversify the 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 desired vitamin. Folic acid is also found in the foliage of black currant, raspberry, linden and yarrow, dandelion and plantain, in mint, nettle.
Make sure that the following products are on your table: beets, beans, peas, carrots, pumpkin, cucumbers and champignons. Among the nuts are the leaders containing folic acid: walnuts, almonds, hazelnuts and peanuts. If we talk about animal products, it is: fish (tuna, salmon), liver, meat and dairy products.
Daily rate
The best way to get the daily requirement of the necessary vitamins is to introduce various foods into the diet. Most people get enough folic acid if they eat properly. The amount of each necessary element depends on the gender, age, characteristics of the way of life. In addition, factors such as the presence of disease or pregnancy should be taken into account.
Doctors advise to adhere as precisely as possible to the optimal daily rate, which varies from a minimum value of 200 mg. up to 500 mbc. The consumption of folic acid as a component of food is also important because the substance in the body is not independently synthesized, being a natural compound, consumed with food. Another source of folic acid is the microflora of the gastrointestinal tract.
Newborn:
- from 0 months to six months: 65mkg;
- from 7 to 12 months: 80mkg.
Daily rate for preschoolers, schoolchildren:
- from 1 to 3 years: 150mkg;
- from 4 to 8 years: 200mkg;
- from 9 to 13 years: 300mkg.
Daily intake of folic adolescents and adults:
- a guy, a man of 14, and older: 400 μg;
- a girl, a woman of 14, also older: 400 μg;
- pregnant 18 years: 600mcg;
- pregnant from 19 years old and older: 500 μg;
- lactating: 500µg.
Deficiency can cause:
- diarrhea;
- gray hair;
- mouth ulcers;
- stomach ulcers;
- slow growth;
- swollen tongue.
Products that contain B9 (100 gr)
| Product | Folic acid | % of the daily requirement in 1 portion weighing 2OOgr |
| beef liver | 240µg | 120% |
| peanut | 240µg | 120% |
| beans | 229µg | 115% |
| sunflower seeds | 227µg | 114% |
| spinach | 194µg | 97% |
| sea kale (kelp) | 180µg | 90% |
| dill green | 150µg | 75% |
| cod liver | 110µg | 55% |
| beet | 109µg | 54.5% |
| walnut | 98µg | 49% |
| avocado | 89µg | 44.5% |
| basil | 68mkg | 34% |
| broccoli) | 63mkg | 31.5% |
| cauliflower | 57mkg | 28.5% |
| pumpkin seeds | 58 mcg | 29% |
| oats | 56µg | 28% |
| asparagus | 52mkg | 26% |
| nuts (pistachios) | 51µg | 25.5% |
| mushroom | 48µg | 24% |
| greens (salad) | 46µg | 23% |
| walnut | 44µg | 22% |
| white cabbage | 43mkg | 21.5% |
| mango | 43mkg | 21.5% |
| peas | 42µg | 21% |
| corn | 42µg | 21% |
| garnet | 38µg | 19% |
| wheat | 38µg | 19% |
| nut (cedar) | 34µg | 17% |
| buckwheat | 30µg | 15% |
| green onions | 30µg | 15% |
| orange | 30µg | 15% |
| mushroom (champignon) | 28µg | 14% |
| coconut pulp | 26µg | 13% |
| kiwi | 25µg | 12.5% |
| blackberry | 25µg | 12.5% |
| strawberry wild-strawberry | 24µg | 12% |
| mandarin (Clementine) | 24µg | 12% |
| chilli | 23µg | 11.5% |
| eggplant | 22mkg | 11% |
| raspberries | 21µg | 10.5% |
| brown rice | 20µg | 10% |
| pearl barley | 19µg | 9.5% |
| onion | 19µg | 9.5% |
| mushroom (white) | 17µg | 8.5% |
| coconut milk | 16µg | 8% |
| tangerines (regular) | 16µg | 8% |
| brown potatoes | 14µg | 7% |
| passion fruit | 14µg | 7% |
| green sorrel | 13µg | 6.5% |
| grapefruit | 13µg | 6.5% |
| sweet potato (sweet potato) | 11µg | 5.5% |
| lemon | 11µg | 5.5% |
| dill seeds | 10µg | 5% |
| mushroom (morel) | 9µg | 4.5% |
| celery root | 8µg | 4% |
| white and red currants | 8µg | 4% |
| rambutan | 8µg | 4% |
| pear | 7µg | 3.5% |
| figs | 6µg | 3% |
| nectarine | 5µg | 2.5% |
| grapes | 4µg | 2% |
| cherries | 4µg | 2% |
| watermelon | 3µg | 1.5% |
| quince | 3µg | 1.5% |
It is important that the body receives daily the necessary amount of folic acid with its food products. Keep track of your diet, let it be diverse and useful, your physical and psychological condition depends on nutrition in many ways.
Folic acid is a vitamin that is needed by the human body. Its deficiency can lead to the development of anemia, and in pregnant women for a short time - to miscarriage. It is important to know not only what products contain folic acid, but also how to use it correctly in order to avoid unpleasant consequences in the future.
Role in the body
Impact on the internal state of a person:
- Participates in protein synthesis, while regulating brain activity.
- Helps other vitamins to be better absorbed, improves sleep.
- Maintains the necessary level of the immune system.
- It is very important to know what foods contain folic acid, women who are expecting a child. After all, this vitamin reduces the risk of premature birth and miscarriage, helps the fetus to develop properly.
- Vitamin B9 is an effective remedy to combat postpartum depression.
- Regular consumption reduces the risk of stroke, improves blood circulation and prevents blood clots.
- Weaken the symptoms of menopause.
Daily intake of folic acid
For an adult, the recommended dosage for a day is approximately 200 micrograms. Pregnant women and lactating mothers, it is desirable to obtain a larger amount of vitamin B9 - up to 400 mgk. In order to maintain the health of an infant, it will be enough for him 40 mg / day.
Interaction with other substances
The effect of folic acid can be enhanced by using it at the same time as vitamins such as C and B12. However, if it is taken with contraceptives or with drugs for ulcers, then B9 absorption may be impaired and adversely affect the human condition.
Signs of lack of folic acid in the body
- Fatigue for no particular reason.
- Insomnia or increased nervousness.
- Diarrhea, loss of appetite.
- Hair loss, the appearance of gray hair prematurely or a change in skin color.
For any of these symptoms, it is recommended to immediately contact your doctor. Most likely, the reason will be precisely the lack of vitamin B9. If the diagnosis is confirmed, find out what foods contain folic acid, and start eating them in larger quantities than usual.
An overdose of vitamin B9
The use of substances in large quantities, which requires the daily rate, can lead to an overdose. Symptoms may be as follows: bloating, sleep disturbance at night, nausea, vomiting. In this case, you must contact your doctor and reduce the dose of the drug.
Products containing vitamin B9
What foods contain folic acid?
- Greenery. This is the first thing to look out for. Fresh parsley and lettuce are very rich in this vitamin.
- Vegetables - The main source of nutrients for the body. They contain not only the necessary daily rate for a person of folic acid, but also many other useful trace elements that have a beneficial effect on health.
- Asparagus. Long since this plant was considered medicinal. Any variety contains in its composition copper, iron, calcium, phosphorus and a huge amount of vitamins, including B9. Asparagus regulates pressure and is a dietary product, so there are no contraindications to its use.
- Fruits. If you want to know where folic acid is contained, in which products it is the most, then pay attention to citrus fruits. For example: 100 grams of lemon will give you about 80% of the daily intake of vitamin. It is also useful to eat oranges, kiwi, bananas, pears and apples.
- Whole grain products. It is recommended to use this product in germinated form, without additional heat treatment. It is perfectly absorbed by the body and nourishes the necessary amount of vitamins of all groups.
- The nuts. The only product where folic acid is contained in excess. 100 grams of regular peanuts give about 240 µg of vitamin B9, so you need to eat the product in moderation. Especially recommended nuts during lactation in women.
- Sunflower seeds. It is believed that they only clog the stomach, but it is not. It does not matter in what form you will use them - the product contains vitamins B6, B9, E, which have a beneficial effect on human health.
- Where does folic acid contain, in which foods can it be found in the summer? Almost all. Season watermelons - an excellent way to fill the required amount of the body B9.
- Corn. In the summer time it is very useful to use it fresh, but if you wanted to taste the sugar darling in the winter, it is quite suitable for canned food. Of course, there are fewer vitamins in it, but in any case it will not only be tasty, but also useful.
- Bread. Many women refuse to eat bread for the reason that it spoils the figure. However, if we talk about what foods contain vitamin folic acid, then grain bread simply cannot be ignored. This is not only a storehouse of B9, but also an excellent option to normalize the metabolism, remove excess fat from the body.
- Want some exotics during pregnancy? You can safely buy a few ripe avocado. One fruit in its composition contains about 22% of vitamin B9 from the dose that needs to be consumed per day. In addition, this fruit is rich in other beneficial substances. Despite all its beneficial properties, avocados are not recommended for use during breastfeeding of the child. If it is harmless to the mother, then the baby can trigger an upset stomach.
- If you are interested in what foods contain more folic acid than vegetable, then an excellent alternative can be chicken liver. At 100 grams, about 240 mcg of vitamin B9.
- Cod liver - Another product that a person uses in canned form. This delicacy is not only tasty and nutritious, but also rich in vitamins, proteins and fish oil.
- What foods contain folic acid and vitamin E? Of course in eggs. And this is not a chicken, but a quail product. Scientists have proven that it is very useful to use them in its raw form. Thus, the human body receives all the valuable trace elements to maintain excellent health. Quail eggs are not able to cause an allergic reaction, so they can be used by pregnant women and even children at any age.
- Groats - Especially useful product for women during lactation. Rice, oatmeal, buckwheat affect the improvement of lactation and provide the necessary dose for the body of vitamin B9.
Now you know exactly which foods contain folic acid. The list presented above tells in detail about where and in what quantity you can find this vitamin.
Vitamin B9 for men
It may seem that the use of folic acid is only useful for women. This is not true. During pregnancy planning, vitamins are recommended to be used by both sexes.
It is especially important for men to know which foods contain folic acid and zinc, because these trace elements have a beneficial effect on spermatozoa and the general health of the future father.
Cooking properly
Vitamin B9 is found in almost every product that we consume during the day. However, in most cases, folic acid is simply destroyed. It happens during cooking.
As you know, during heat treatment, almost all the useful properties of the products are destroyed. For this reason, it is important to know a few nuances that will saturate the body with folic acid and at the same time eat tasty food.
Useful tips:
- Some foods are cooked much faster than we actually keep them in a griddle. If you see that, for example, the mushrooms are already covered with a light golden crust, there is no point in cooking them further.
- Cooking should take place under a closed lid, this will minimize the evaporation of nutrients and speed up the cooking process itself.
- If the product can be eaten raw, then it is generally not recommended to subject it to heat treatment. For example, vegetables or quail eggs.
Contraindications
Now you know what foods contain folic acid. But you need to have information about contraindications.
Scientists have shown that vitamin B9 is not able to have a negative impact on the human body. The only exception may be individual intolerance (allergic reaction). However, this phenomenon is very rare. You can take tests to verify that you have no allergy to folic acid.
When using vitamin B9, you must strictly follow the instructions of the doctor about the dosage. With the wrong dose, side effects (sleep disturbance, abdominal pain) may appear.
The human body needs vitamins always, and not only in the planning period of pregnancy or lactation. It is recommended to eat fresh fruits, vegetables and other products from the list every day so as not to cause a lack of vitamin B9. With regular use will improve the overall condition of the body, strengthen the immune system, it will become noticeable
There are a number of reasons why it is important to get enough folic acid. The most important of them can be called cell growth and cell regeneration. In a recent article in the New York Times, folic acid was named as one of the most "juicy trace elements" found in food. Studies show that a lack of folic acid can lead to mental disorders associated with a depressive state. Folic acid is needed by the body to perform many important functions, including nucleotide biosynthesis in cells, DNA synthesis and repair, the production of red blood cells and the prevention of anemia. As is known, folic acid, or, is used in the prevention of fetal deformities, Alzheimer's disease and certain types of cancer. Fortunately, problems with a lack of folic acid is practically not observed. There are many foods that are rich sources of folic acid. The following list is far from an exhaustive list of foods rich in folic acid.
- Not surprisingly, the healthiest foods on the planet are also among the richest sources of folic acid. To get even more folic acid, add more spinach, leafy greens, cabbage, turnips, and romaine lettuce to your daily diet. Just one big plate of this delicious green can provide you with a daily need for folic acid. Below is a short list of folicles with a high content of folic acid.
- Asparagus. In addition to excellent taste, asparagus is probably the richest folic acid product in the plant world. One serving of boiled asparagus will give you 262 micrograms of folic acid, which is about 65% of the daily intake. In addition to a tasty snack and a fair dose of folic acid, you will also receive a complete set of nutrients that the body needs, including vitamins A, C, K, and manganese.
- Broccoli. Not only is broccoli considered one of the best products to detoxify the body, but it is also an excellent source of folic acid. One serving of broccoli will provide you with approximately 24% of your daily need for folic acid, not to mention a number of other important nutrients. Broccoli is recommended to be eaten raw or slightly steamed.
- Citrus. Many fruits are rich in folic acid, but citrus fruits are champions in this regard. Oranges are especially rich in it. One orange contains about 50 micrograms, and a large glass of orange juice may contain even more. Among other fruits rich in folic acid can be distinguished papaya, grapefruit, grapes, bananas, melons and strawberries. Here is a short list of fruits with a high content of folic acid.
- Beans, peas and lentils. Beans and legumes are particularly high in folic acid, including lentils, pinto beans, green peas, black-eyed peas and beans. A small bowl of any kind of lentils will give you an almost complete daily intake of folic acid. Here is a short list of legumes that contain the greatest amount of folic acid.
| Legumes | A portion | Content folic acids |
Percentage of daily allowance of consumption |
| Lentils | 1 cup | 358 mcg | 90% |
| Pinto beans | 1 cup | 294 mcg | 74% |
| Mutton Pea | 1 cup | 282 mcg | 71% |
| Black beans | 1 cup | 256 mcg | 64% |
| White beans | 1 cup | 254 mcg | 64% |
| Beans | 1 cup | 229 mcg | 57% |
| Lima beans | 1 cup | 156 mcg | 39% |
| Peas | 1 cup | 127 mcg | 32% |
| Green pea | 1 cup | 101 mcg | 25% |
| Green bean | 1 cup | 42 mcg | 10% |
- Avocado. The most favorite vegetable of Mexican dishes, oily avocado contains up to 90 mcg of folic acid per cup, which makes up to 22% of your daily need. Avocado is not only one of the best foods with a high content of folic acid, but it is also an excellent source of fatty acids, vitamin K and dietary fiber. By adding avocados to sandwiches or salads you will not only enjoy the food, but also the health benefits.
- Okra. Okra (okra) is also one of the nutrient-rich vegetables. In addition to vitamins and minerals, okra contains dietary fibers, which cleanse the digestive tract from toxic deposits, help to reduce cholesterol in the blood, and improve digestion. And, of course, okra is an excellent source of folic acid. One serving of okra will give you approximately 37 μg of folic acid.
- Brussels sprouts. Brussels sprouts are probably not the most preferred vegetable on our table, but in vain. There is no doubt that it is one of the best sources of folic acid. One serving of boiled Brussels sprouts contains about 25% of your daily needs. Brussels sprouts are also rich in vitamins A, C, K, manganese and potassium. But even such an abundance of nutrients for some reason did not make this product popular.
- Seeds and nuts. It does not really matter whether you eat pumpkin seeds, sesame, sunflower or flax seeds, eat them raw, sprouted, or sprinkle on lettuce, you still get a good portion of folic acid. Sunflower seeds, flax seeds and peanuts are especially rich in folic acid, and in one cup of seeds it contains up to 300 micrograms. Nuts are also rich in folic acid, especially in peanuts and almonds. Below is a short list of the best seeds and nuts with a high content of folic acid.
- Cauliflower. This cruciferous vegetable is generally regarded as one of the best suppliers of vitamin C, but it is also an excellent source of folic acid. One serving of boiled cauliflower will give you approximately 55 μg of folic acid, which is 14% of the recommended daily allowance.
- Beet. Beets are an excellent source of antioxidants that provide detoxification of the body, making it one of the best products to cleanse the liver. This is a significant reason to add beets to your diet, especially since beets are also known as one of the best folic acid suppliers. A serving of boiled beets will give you approximately 136 micrograms of folic acid, which is 34% of your daily need.
- Corn. You will probably find a jar of corn in the pantry right now. This popular vegetable also contains large amounts of folic acid. A serving of cooked corn will give you about 76 micrograms of folic acid, which is about 20% of the daily requirement. But, nevertheless, it is better to avoid canned vegetables, and eat natural.
- Celery. Celery is usually considered an excellent product to help fight kidney stones, but did you know that it is also an excellent source of folic acid? Only one serving of fresh celery will provide you with about 34 micrograms of folic acid, which is 8% of daily need.
- Carrot. Carrots are an extremely popular vegetable that is likely to be found in every home at any time. Just one serving of raw carrots will give you almost 5% of the recommended daily requirement for folic acid. Eat carrots as a snack or add to salads to get more folic acid.
- Pumpkin. Pumpkin may not be the most popular vegetable on our table, but you can not deny its nutritional value. By adding this vegetable to your diet, in winter and summer you can get a considerable amount of folic acid. Pumpkin contains from 36 µg to 57 µg of folic acid per serving.