Which salad is very rich in folic acid. What foods contain folic acid? List. Daily intake of folic acid

Sport
13.02.2021

The term "folic acid" is practically not found 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 human body lack of vitamin B9. It is he who is necessary, as they say, from head to toe. Since folic acid affects the quality of the blood. It 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 store the product so that the necessary substance does not break down.

  1. In foods exposed to light, almost half of the folic acid contained in them is destroyed.
  2. More than 90% of the required vitamin, which is saturated 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 it in considerable quantities.

Vitamin Benefits

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

Among them:

  1. Hematopoiesis. Vitamin takes part 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 intestines and liver. It is noticed that vitamin B9 is able to normalize the work of digestion. It greatly increases appetite.
  3. Performance improvement.
  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 the baby. Vitamin B9 provides such an effect not only in the womb, but also after the birth of the crumbs.
  7. Improving immunity. Vitamin increases resistance to diseases, 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 consume vitamin for teenagers and children. Folic acid favorably affects the development and growth of the body.

Given all these points, it becomes clear how important it is to get the right 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 know what folic acid contains. Vitamin is simply necessary for any person. In men, folic acid increases the activity of spermatozoa. In women, it delays the onset of such a period as menopause.

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

  • an obstacle to the accumulation of cholesterol;
  • prevention of stroke, heart attack.

At-risk groups

AT developed countries folate deficiency is rare. However, some individuals may encounter its borderline level.

  1. Persons suffering from alcohol dependence. The nutrition of such people is inadequate. In addition, alcohol affects the absorption of the vitamin and its metabolism. Alcoholic drinks accelerate the destruction of folic acid. Even drinking 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 its deficiency can provoke neural tube defects and a variety of malformations 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 a ordinary person 400 mcg is required per day, 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 who have a malabsorption disorder. Some pathologies can lead to 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 is significantly worsened by the reduced secretion of hydrochloric acid in the stomach, provoked by atrophic gastritis or surgical interventions.

Folic acid deficiency

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

You can determine the lack of an essential vitamin by the symptoms:

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

Excess vitamin

However, when thinking about what folic acid contains, it is important not to go too far. Since in rare cases its excess can be diagnosed. Such an effect, as a rule, occurs if a vitamin is regularly taken for several months, the dose of which significantly exceeds the daily one.

Excess folic acid leads to:


What foods contain folic acid (table)

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

Name

Amount (in mg per 100 g) of folic acid

Beef liver

Cod liver

spinach greens

Walnuts

Rye flour

lettuce leaves

cocoa powder

white mushrooms

Wheat groats

Hard cheese "Roquefort"

Wheat flour (1st grade)

Low-fat cottage cheese

Buckwheat, barley groats

Brussels sprouts

Grain bread, wheat, rye

pork fat

Consider what you can get from such an essential substance as folic acid. What contains the most useful vitamin?

Nutritionists advise to include in your diet:

  1. Greens. The name "folic acid" comes from the Latin folium- "leaf". Since these products contain a high concentration of vitamin B9. It is useful to use lettuce, onion, spinach, parsley.
  2. Asparagus. If you are wondering what folic acid and vitamin E contain, then the answer is quite simple. All varieties of asparagus 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 allowance during pregnancy. It is useful to use the product in its raw form. You can steam a little broccoli.
  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 products are high in such an essential component as folic acid. Where is the most essential vitamin found? It is known that a small cup of any of the varieties of lentils will provide half the daily requirement.
  6. Citrus. Eating 1 orange per day, you can provide 15% of the daily requirement. Mandarin hybrid - mineola - is able to saturate the body by approximately 80% of the daily requirement for vitamin B9.
  7. Whole grain products. It was noted above that heat treatment destroys folic acid. Therefore, in order to save essential vitamin and to ensure its complete absorption by the body, it is recommended to use cereals (wheat, buckwheat, rye) in sprouted form.
  8. Seeds, nuts. Almonds, peanuts, hazelnuts, walnuts, cashews, pistachios are very useful. Flax seeds and sunflower seeds are high in folic acid.
  9. Liver. This product is able to perfectly compensate for the lack of vitamin B9 in the body. In addition, the question sometimes 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, canned food should not be consumed. Since the high content of the vitamin is noted only in fresh food.

Vitamin complexes

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

Vitamin complexes can provide this:

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

Conclusion

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

Description of folic acid, its benefits and harm to the body. Daily rate 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 old is 1000 mcg, after crossing this line it will become possible poisoning organism.

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 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:

  1. 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 representatives mental labor, students and secondary school students.
  2. Suppresses stress. Thanks to this vitamin, irritability is eliminated, apathy disappears, mood improves. As a result, emotional impotence and much more serious depression are prevented, which means that the likelihood of developing diabetes, cardiovascular and a number of other diseases that occur on a nervous basis.
  3. 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.
  4. 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 through the tissues of the placenta and nutrients. 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.
  5. 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 may arise if serious illnesses kidneys and liver (cirrhosis, renal 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. To others possible complications should 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 preserved in the product in full, milk must be allowed to turn sour. naturally, without boiling on the stove, in extreme cases, you can use milk-clotting enzymes (rennet, pepsin).

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 folate champion is porcini, found predominantly in spruce and pine forests especially in the taiga.

What kind of mushrooms in question:

  • 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 found in small amounts in chicken eggs, where per 100 g of folate is not more than 7 mcg. In the goose analogue, it is much larger - 76 mcg, and in the duck this volume is even greater - 80 mcg. AT quail eggs this substance is practically absent, 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.

Folic acid gets its name from the Latin word for leaf. Folic acid was first mentioned as a means of preventing anemia in pregnant women in the 30s of the last century; it was extracted in its pure form in 1941 from spinach leaves. Folic acid stimulates and supports the formation and development of new cells. This is especially important during periods of rapid cell division and growth during pregnancy and childhood. Folic acid is essential for the normal functioning of DNA and RNA, and also prevents DNA mutations that can lead to cancer. An important role of acid in the maturation of red blood cells and the prevention of anemia. Folic acid is involved in the synthesis of the amino acid homocysteine.

What foods are rich in folic acid?

Leafy green vegetables (such as spinach and turnip greens), fruits (such as citrus fruits), and dried beans and peas provide essential folic acid-rich foods. In many countries, the addition of folic acid to bread, cereals, flour, corn dishes, pasta, rice and other grain products is recommended by law.

Foods rich in folic acid.

Products

%Daily Value

Dry breakfast cereals, enriched, 3/4 cup (100% daily allowance)

Beef liver, boiled, stewed, 85 grams

Breakfast cereal, fortified, 3/4 cup (25% DV)

Spinach, frozen, boiled, 1/2 cup

Beans, boiled, 1/2 cup

Asparagus, boiled, 4 plants (spears)

Rice, white, long grain, parboiled, enriched, cooked, 1/2 cup

Baked beans, canned, 1 cup

Spinach, raw, 1 cup

Green peas, frozen, boiled, 1/2 cup

Broccoli, chopped, frozen, boiled, 1/2 cup

Egg noodles, cooked, enriched, 1/2 cup

Avocado, raw, sliced, 1/2 cup

Peanuts, all types, dry roasted, 30 grams

Romaine lettuce, chopped, 1/2 cup

Wheat germ, raw, 2 tablespoons

Tomato juice, canned, 100 ml

Orange juice, chilled, from concentrate, 3/4 cup

Turnips, frozen, boiled 1/2 cup

Oranges, fresh, 1 small

White bread, enriched, 1 slice

Whole wheat bread, enriched, 1 slice

Whole egg, raw, fresh, 1 large

Papaya, raw, 1/2 cup

Banana, raw, 1 medium

For food fortification, a daily requirement of 400 micrograms of folic acid is used. A food product that provides 10-19% of this norm is good source. A food that provides 20% or more is considered a high folate food. Fortified foods do not always list the folic acid content on their packaging.

What are the body's needs for folic acid?

Age (years)

Men and women (µg/day)

Pregnancy (µg/day)

Lactation (µg/day)

Doses of folate for infants.

Age (in months)

Men and women (µg/day)

When can folic acid deficiency occur?

Deficiency of any substance occurs with its increased utilization and with its insufficient consumption.

For folic acid, this can be pregnancy and lactation, alcohol abuse, malabsorption syndrome, liver disease, dialysis for kidney disease, some anemia. Some medications reduce the level of folates; anticonvulsants: pyrimidone, phenytoin, dilantin; hypoglycemic agents: metformin; sulfasalicylates; triamterene; methotrexate; barbiturates.

Folic acid deficiency clinic?

The three main manifestations of folic acid deficiency: during pregnancy, a lack of folate can lead to premature birth, the birth of a child with a low body weight or with a pathology of the nervous system; slow growth and development of children with insufficient intake of folic acid; development of anemia in adults with low folate intake. Other signs of folic acid deficiency are usually mild. There is a decrease in appetite, weight loss, diarrhea, weakness, headaches, tachycardia, memory impairment, forgetfulness, irritability. Enhanced level blood homocysteine ​​as a risk factor for cardiovascular disease may also be due to folic acid deficiency.

Folic acid and pregnancy.

Women who are planning a pregnancy are advised to eat foods rich in folic acid or take folic acid supplements with meals. Thus, the risk of having a child with underdevelopment of the nervous system is reduced. For this, a daily intake of 400 micrograms of synthetic folic acid per day from fortified foods or dietary supplements is recommended.

Interaction of folic acid with other substances.

With an increased intake of folic acid (1000 micrograms (mcg) per day), there is a risk of developing a B12 deficiency. However, the use of folates can reduce the clinical manifestations of B12 deficiency anemia when used together with vitamin B12 preparations. The use of folates does not lead to the correction of disorders of the nervous system caused by B12 deficiency if the necessary compensation of B12 is not carried out. Older adults over 50 years of age are at risk of B12 deficiency and should be aware of this before starting folate use. You may need to supplement with vitamin B12.

Folic acid hypervitaminosis.

Folic acid consumed in foodstuffs does not generally pose health risks. Also, the use of nutritional supplements or fortified foods rarely leads to hypervitaminosis. It is a water-soluble vitamin, so any excess intake is usually excreted in the urine. Caution should be exercised when prescribing folic acid to patients receiving anticonvulsants; there have been reports of seizures in such patients with folate hypervitaminosis. The table shows the intake limits for folates from fortified foods and supplements for individuals. different ages. Exceeding this level may have unfavorable consequences, including triggering a B12 deficiency. These norms are not considered for ordinary foodstuffs since the risk in this case is minimal.

For the normal functioning of the body, the correct balance of various vitamins and trace elements is necessary. The lack of any of these substances can cause significant harm, sometimes irreparable. One of these important elements is folic acid or, in other words, vitamin B9. Its deficiency 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 people suffering from anemia.

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

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

  • takes an active part in the synthesis of red blood cells, regulates carbon and lipid metabolism in the blood system, without it it is impossible to produce iron-containing protein in hemoglobin;
  • being transformed as a result of biochemical reactions, it participates in the 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, it helps to maintain healthy growing cells and prevents premature birth;
  • its role in reducing postpartum depression is important;
  • this substance is especially necessary for a growing organism, which is why it is so important to monitor its level in children and adolescents;
  • when systematically consumed with food, it can normalize blood pressure and reduce the risk of strokes and heart attacks;
  • stimulates sperm production in men and delays menopause in women;
  • its effect on liver function is known;
  • if the products 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 a 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 the B group are better absorbed, and the immune system is effectively strengthened.

Consequences of deficiency and excess

The 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 of boys is impossible, since sufficiently viable spermatozoa will not form;
  • if folic acid is contained in the body in insufficient quantities, 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 red blood cells - this disease is dangerous for its consequences;
  • low levels of vitamin B9 may be associated with insufficient production of serotonin, resulting in depression and sometimes mental disorders;
  • with its lack, symptoms appear that occur with beriberi: 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;
  • kidney dysfunction;
  • during pregnancy - threats to the life of both the fetus and the mother.

Features of assimilation

  • The important thing is that folic acid cannot be fully absorbed without the presence of vitamin B12 and C in the body, and its excess acid leads to a decrease in B12 levels. Therefore, the correct ratio of these substances should be monitored.
  • An excess of folic acid can only occur 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, one would have to eat a huge amount of greens, which contain it the most.
  • Even if some small excesses are formed that are 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 every day with food.
  • Folic acid is not toxic, so you should not be afraid of any consequences by eating foods with a high concentration of it. The need for an adult per day is only 200 mcg. For children, this value is even less, but for pregnant women it can increase.
  • Vitamin B9 is especially necessary for the growing body of children and adolescents. During pregnancy, you also need to monitor the level of consumption of this substance.
  • Another feature of it is that it quickly collapses even in the light, especially during heat treatment. In this case, up to 95% of the vitamin contained in the raw product is lost. This demonstrates the importance of eating fresh herbal products containing folic acid. If a 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 able to produce folic acid. Its synthesis is included in the function of beneficial intestinal microflora. However, its work may be disrupted as a result of treatment. medications and especially antibiotics. We have to restore a healthy microflora.

Foods High in Vitamin B9

Folic acid is present in many foods, among which the most valuable are fruits and vegetables, which are rich in many beneficial compounds, including this substance.

  • Asparagus is not only everyone's favorite delicious plant. It is also characterized by a high concentration of vitamin B9 - 242 mcg per 100 grams of product. This is the daily norm for an adult. The product contains many other compounds and minerals, in interaction with which the vitamin is better absorbed. The content of folic acid in foods is expressed in micrograms per hundred grams. That is, in order to get its norm 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, containing 240 micrograms. It is better not to fry the nuts, as folic acid, like many other vitamins, will be destroyed.
  • Seeds of plants such as sesame, flax, pumpkin, sunflower are known for their medicinal properties and high content of minerals and vitamins, including B9.
  • Onions, spinach and various types of greens are popular as an addition to salads, first and second courses. They can also be eaten raw, which is very healthy and ensures that the body receives enough folic acid.
  • Various types of legumes are known for their significant content of vitamin B9. In lentils, its concentration reaches 180 mcg / 100 g, in beans - a little less, up to 115 mcg. When preparing dishes from beans, you should remember that some of the folic acid will be destroyed during cooking.
  • Vegetables and fruits are renowned as rich sources of the vitamin. Most of all, it is in fruits with a green color, among them are avocados, some types of cabbage, green apples. Citrus fruits also contain folic acid. It is especially important that all these products can be used as food without heat treatment, this will ensure the preservation of the vitamin and its intake in the body in sufficient quantities.
  • Cereals - buckwheat, rye - contain a lot of vitamin B9. But, so that it does not fall apart 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 proper functioning of the body. You should know which foods contain folic acid in order to effectively maintain its balance.

Folic acid, otherwise known as vitamin B9, is found in a variety of foods. Among them are greens, vegetables, plant and animal foods. To ensure the required daily amount of this vitamin, it is important to have an accurate idea of ​​which foods contain folic acid.

The first mention of this component is associated with spinach leaves, where there is a lot of its content. This microelement is able to dissolve in water and quickly break down in the light.

The beautiful half of humanity very often does not take into account such health problems as headache, weakness, depression, depression, pallor of the skin, and even more so is in no hurry to deal with the origins of these deviations. A lack of folic acid can cause just such symptoms. In this case, it will be possible to get rid of the problem with the help of the usual adjustment of your daily menu.

The importance of folic acid for the human body

Folic acid, what it is for and what products contain it are questions that concern many ordinary people.

  • If vitamin B9 is supplied to the body in the quantities that are needed, this will have a beneficial effect on the state of the immune system. The result is an increase in the body's resistance to various infectious diseases. A person feels vivacity, it is easier for him to resist depression and stress.
  • Folic acid is an active participant in the process of hematopoiesis. Without it, it will not be possible to achieve normal production of red blood cells. There is an improvement circulatory system vessels are strengthened and cleansed of toxins. Naturally, all this has a beneficial effect on the appearance, the skin pleases with its purity, radiance and health.
  • Vitamin B9 is very useful for growth. That is why folic acid must be given to children.
  • Pregnant women should also take care of their folic acid intake. If this component is present in the body as much as necessary, then the pregnancy will proceed normally. Otherwise, there is a high risk that the unborn baby will have pathologies.
  • The hormone of joy - serotonin is produced in conjunction with folic acid.
  • Folic acid is involved in the synthesis of certain brain substances that ensure uninterrupted transmission nerve impulses, and stimulates the formation of special hormones that help the body to actively resist stressful conditions.

Foods rich in folic acid

The list of products that contain such a component as folic acid is impressive.

Important!

In conditions room temperature B9 is quickly destroyed, so it is not recommended to leave products containing such a capricious component for long-term storage. Every day a person is obliged to replenish acid reserves by 200 - 400 mcg.

  1. Asparagus is a herb that is not only useful, but even medicinal. 262 mcg of folic acid is contained in 100 gr. plants. In addition, asparagus has many other vitamins - A, C, B, E. It is rich in copper, iron, calcium, and potassium. The complex of all these components contributes to the rapid and high-quality absorption of acid.
  2. Seeds - the benefits of pumpkin, linseed, sesame seeds, as well as sunflower seeds are expressed not only in the ability to replenish lost B9 reserves, but also to get vitamins B6, E, as well as many other minerals and amino acids. These listed products are allowed to be consumed fried and raw.
  3. Nut-folic acid is found in many varieties in large volumes, but there are also leaders. These include almonds, walnuts, hazelnut, peanut. Whatever nut you take - they are all useful, and must be present in the diet. Special benefit from non-roasted nuts.
  4. Greens are rich in acid, parsley (117 mcg per 100 g), spinach (80 mcg), lettuce (80 mcg) got the first places in the content of this useful trace element. These vegetables are recommended to be taken raw, especially since they can be added not only to the first and second courses, but also to salads.
  5. Folic acid is found in sufficient quantities in some legumes. We are talking about lentils, in 0.1 kg. which the content of this trace element is 180 mcg, in beans (160 mcg), in beans (115 mcg).
  6. Whole grains - useful folic acid products such as buckwheat, wheat, rye, etc. have useful folic acid. These grain products contain from 35 to 50 micrograms of the substance. The components that come with them are completely absorbed by the body. Important! Cereals are best used in their germinated form, without subjecting them to heat treatment at all.
  7. Vegetables and fruits - in a number of fruit and vegetable stocks, the content of vitamin B9 in the required quantities can be noted. Among them, those that have a green color stand out especially - avocado, white and Brussels sprouts, broccoli. They will be of exceptional benefit if consumed raw.
  8. Folic acid is found in foods of animal origin. Acid rich beef and chicken liver, 100 gr. product has 240 mcg. A little less in pork (225 mcg). However, if possible, it is preferable to replenish acid stocks with products that have vegetable origin. After all, in the ingredients that require cooking, half of the nutrients are destroyed during heat treatment.
  9. The eggs of various birds are also rich in this useful component. Chicken and quail are especially popular and useful. By the way, the latter can be safely eaten raw, which will preserve all the useful components.
  10. Folic acid is found in large quantities in citrus fruits. Especially in this regard, an orange stands out, in which up to 50 micrograms of the vitamin is noted, in a glass of orange juice even more.

Having an idea of ​​what folic acid contains, you can make up for its deficiency with natural products. However, many are worried about the likely overabundance of B9.

In fact, the acid in question is not toxic, which means that it is impossible to get an excess of it. There are foods rich in folic acid, you can in unlimited quantities. But it is unlikely that someone will be able to eat so many nuts or greens that it will become a threat to the body.

Table of folic acid content in products

In order to visualize folic acid in which products and in what volumes it is present, it is recommended to use the data given in the table. The content of the trace element is indicated in%, in 100 gr.

Based on the list above and having received information regarding where folic acid is found in foods, you will be able to take care of your diet properly by systematically replenishing the reserves of this component.

How to best preserve the benefits of folic acid in foods

Folic acid has such a feature - it is produced in small quantities by the body in the intestines. But such a volume is not sufficient and mandatory compensation is required, which can be achieved by replenishing certain foods or special vitamin complexes.

In fact, folic acid in the right amount is not difficult for the body to obtain.

It must be remembered that the amount useful component in food during heat treatment is reduced significantly. That is why it is necessary to eat vegetables and fruits in their raw form. In order for as much trace element as possible to enter the human body, foods containing folic acid should be consumed in the form of salads.

In addition, folic acid is immediately destroyed by direct sunlight and elevated temperatures, so it is recommended to consume the products as soon as possible.
Folic acid, or vitamin B9, is an essential part of a healthy and comfortable life. Fortunately, many products contain this component. A properly designed diet will allow you to forget about the deficiency of this vitamin.