What foods contain folic acid

of the immune system, heart, blood vessels condition, healthy skin - all of this is directly related to the presence of an optimum level "of vitamin leaf" for normal health.What foods contain folic acid, helping to quickly make up for his lack of?The diet is better to fill up raw vegetables and greens.Vitamin B9 is too sensitive to heat treatment and light.But his value to the organism is high: by the complex compounds with the nervous system work, it helps create a good mood and withstand stress.

Where contains folic acid

Full list seems impressive.Many valuable substances, taking part in the work of the liver, the activities of the gastrointestinal tract, heart, nervous system and other important health processes include nuts, liver, green leaves.In a healthy person with a balanced diet provides the body with the intestinal microflora of the necessary number of useful substances.If this vitamin is not enough, what is often encountered pregnant women and athletes, the diet must replen

ish foods that contain folic acid.

Which product contains folic acid and how much?A more complete picture will give a list and a table showing the contents of the valuable vitamin.The greens, vegetables, cereals, meat, fish, eggs, cheese - are sources where there is an excess of vitamin B9.Among the pharmaceutical preparations can also be additive, but a synthetic analogue can substitute natural source.

list of products with a high content of vitamin B9

Influence of temperature, light, water - that is able to minimize the content of useful substances.Thinking, in which the product contains folic acid, it is necessary to know that to keep them for a long time is not recommended because the vitamin is quickly destroyed even at room temperature.By selecting categories, what is contained in the 9, you can fill up a menu of different foods or dishes.Give preference is raw food, because any cooking will reduce the vitamin to a negligible level.

  • Herbs and spices: spinach, lettuce, basil, coriander, wild garlic, nettles, mint, dandelion, parsley, black currants, rose hips, linden, birch.
  • vegetables: cabbage, cucumbers, beets, carrots, broccoli, asparagus, artichoke.
  • Nuts: peanuts, almonds, walnuts, forest.
  • Cereals: barley, meal, chick peas, lentils, soy flour.
  • fish: tuna, salmon.

  • Meat: liver, mutton, pork, chicken.
  • Dairy products: cheese, fresh milk, cheese.
  • mushrooms: white, mushrooms, honey.
  • Fruits, berries: avocado, mango, papaya, raspberries, blackberries, kiwi, strawberries.

Table folic acid content of food

foods rich in folic acid products

content (mcg)

100g

Peanut

240

liver (beef, chicken)

230

Soy

200

Parsley

110

Beans

90

Avocado

80

Spinach

80

Carrot

77

Hazelnut

68

Broccoli

63

Rye flour

55

Salad

48

Almond

40

Cottage cheese (dietary)

40

Mushrooms

30

Video: products with folic acid

good appetite, stablenervous system, no stress, insomnia, or anemia - is a beneficial effect of vitamin B9, provided that the body does not feel the lack.Compensate of its natural products, and for pregnant women can be an additional source of biologically active drugs sold pharmacy chains.The taste of fresh vegetables, fruits, herbs such supplements do not replace and unnecessarily should be avoided their reception.In what foods rich in vitamin B9, which you can supplement your diet, check out the video below.