Folic acid in food – 15 foods high in folic acid
15 products with folic acid – in the menu of the future mother
The norm of consumption of folic equivalent recommended by Russian scientists is 400 mg / day, pregnant women - 600 mg / day. and nursing mothers - 500 mg / day. True, WHO in recent times significantly reduced these standards, but the meaning of this has not changed: the human body needs folic acid, like air, for its normal life.
How to get this vitamin, and what foods contain folic acid .
The value of vitamin B9 or folic acid for the human body is undeniable, because it participates in the processes of normal growth, functioning and development of the immune and cardiovascular systems . In other words, in the presence of this essential vitamin in the human body to a sufficient extent, the work of the heart and blood vessels will be high, immune system – at the proper level and skin to have a healthy appearance.
Folic acid in the first place, necessary for pregnant women . since its insufficient quantity in the body of the future mother, especially at the initial stages, when the baby's organs are formed, leads to placental insufficiency, the formation of defects in the fetus and miscarriage.
The maximum amount of folic acid is found in foods:
Not in vain, in Latin, folic acid means "leaf". Fresh lettuce, spinach, onions, parsley is rich in vitamin B9. So, in 100 grams of spinach contains 80мкг folic acid, parsley 117мкг, salad 40mcg, green onions – 11мкг.
Legumes (beans, lentils) and cabbage (broccoli, cauliflower, Brussels sprouts, lettuce) – a storehouse of essential vitamin B9. That vegetables are the main source of exposure of this precious vitamin in the human body. So, 100 grams of beans contains – 160мкг, cabbage – 10 – 31мкг (depending on type of cabbage), lentils – 180мкг – almost half the daily requirement of man. Carrots, pumpkin, turnips, beets – these vegetables will not only enrich the body of folic acid, but and other nutrients, and improve peristalsis, which for pregnant women is a pressing issue.
It is a medicinal plant, referring to the bulbous. In any variety of asparagus (white, green, purple) are present minerals such as calcium, copper, iron, potassium, phosphorus and many vitamins of groups A, b, C, e In 100g. green asparagus contains 262мкг of folic acid – more than other vegetables. Also asparagus is used in the treatment of cystitis, prostatitis, inflammations and bacterial infections. Asparagus – low in calories, therefore recommended as a dietary food, as well as well reduces high blood pressure, stimulates the heart, so for people after a heart attack is a panacea.
One orange of average size contains about 15% of the daily requirement of folate, 100 grams of lemon – 3мкг and Mineola (tangerine hybrid) — about 80% of the daily requirement of folic acid. Folic acid is not deprived of pears, apples, apricots, currants, strawberries. As well as bananas, kiwi, pomegranate, grapes, papaya, raspberries.
- Whole grains
It is no secret that under the influence of heat treatment destroyed almost 90% of vitamin B9. 100 grams of foods such as buckwheat, wheat, rye, amount of vitamin B9 is 50mcg, 37мкг, 35мкг respectively. This is the amount of vitamins absorbed completely, if you eat cereal in the form of sprouts without affecting them thermally.
Hazelnut, pistachio, almond, filbert, walnut, cashew, groundnuts (peanuts) are rich in folic acid. One Cup of almonds contains 12% of the daily value, and 100граммах peanut – 240мкг. Walnut has folic acid 77мкг, hazelnut – 68мкг, almond – 40mcg per 100 grams of product.
No matter fried or raw eat pumpkin seeds, sunflower, flax or sesame seeds. Anyway, you saturate your body with vitamins E, B6, B9, amino acids and minerals.
- Watermelons, tomatoes
Don't forget that folic acid in foods is well absorbed only when there is enough protein in the body and vitamin C and B6 and B12. Tomato juice and pulp of watermelon contains not only folic acid (15-45мкг/100g), but the content of vitamin C, through which absorbed iron, not inferior to citrus. For example, one slice of watermelon contains 39% of the daily value, and 100граммах tomatoes 21% of the required norm (60mg/day) of vitamin C.
100 grams of this sugar darling 24мкг contains folic acid. In winter, most people use it in canned form. But pregnant women should consume fresh, instead of canned corn.
- Grain bread
This food product containing folic acid and derived from whole grains at the stage of germination, leads to normal metabolism and removal from the body the accumulated fat. In 100 g of this bread contains 30 mcg of folic acid.
Lovers of exotic foods to make up for the inadequate intake of folic acid can advise this tropical fruit. One avocado contains 22% ( 90мкг) of the daily requirement of vitamin B9. In addition, avocado contains a lot of vitamin C (5,77 mg/100g), B6 (0.2 mg/100g) and fatty acids omega-3. But avocado is not advisable to use in your diet for lactating mothers because it can cause stomach upset in the baby.
In addition to plant products, to fill the shortage of folic acid will promote the products of animal origin. So, 100 grams of beef liver contains 240мкг and pork -225мкг, chicken – 240мкг. But remember that the main part of vitamin B9 disappears under the influence of the heat treatment.
- Cod liver oil
The food product usually appears on our tables in the form of canned food. The liver of this fish is extremely nutritious because it contains in addition to folic acid, vitamins a, D,E, protein, fish oil, and unsaturated fatty acids.
In addition to chicken eggs, have now become very popular quail eggs to be consumed fresh. In favor of quail eggs, say scientists who claim that quail eggs contain the most valuable for human organism trace elements. Quail eggs can cause allergic reactions, and these birds can get sick with Salmonella, so they are allowed to eat raw even for pregnant women and children.
100 grams of rice contains 19мкг, oat -29мкг, barley – 24мкг, barley and buckwheat – 32мкг folic acid.
Have a healthy, active person who eats a balanced, in the large intestine produces the required norm of vitamin B9 . If you eat natural products, eat enough vegetables and fruits, then lack of folic acid, however, like the rest of vitamins, you do not face.