Products containing folic acid in large quantities (Table)

In the modern rhythm of the big city due to environmental problems, stress, poor nutrition and other factors, the human body not only receives less, but also loses a large number of vitamins.

Vitamins containing folic acid - BC and B9 - are one of the most vital for a person, because they are necessary for the development of the circulatory system, as well as for the growth of the immune system. B9 is the most important vitamin for women. When the body lacks folic acid, it leads to rapid fatigue, loss of appetite, nausea and diarrhea, abdominal pain, hair loss and skin problems. In a more global sense, because of a lack of vitamin B9 , a heart attack or stroke may occur. In a day an adult needs about two milligrams of folic acid.

Products containing folic acid in large quantities can easily be found on supermarket shelves, they are easily accessible and do not need complicated preparation. B9 is found in legumes, cereals, nuts and vegetables.

Products containing folic acid: table

Is there an overabundance of folic acid?

Vitamin B9 is non-toxic, so it is almost impossible to overdose it. Products containing folic acid can be consumed in unlimited quantities. Hypervitaminosis is also excluded, since you physically can not eat such a quantity of nuts or greens, which will be dangerous for the body.

Theoretically, an overdose of folic acid is possible, but only if you take a dose that is a hundred times higher than the body's need, and this is about 30 tablets of pure vitamin B9 for an adult (the amount depends on weight and lifestyle). Any other excess of daily allowance is output immediately and without any consequences. A slight excess of folate intake is safe even for pregnant women. It can be concluded that the random overdose of B9 is completely excluded.

Folic acid for children

A growing organism needs to consume all B vitamins. Foods containing folic acid are absolutely identical for children and adults. Differences in dosages: children enough one milligram per day.

However, many children, especially at an early age, refuse to eat such Products containing folic acid, like liver, onions or broccoli. In order not to harm your child's health, substitute sweets for melon (100 μg), strawberry (62 μg), grapes (43 μg) or oranges (30 μg). So you can keep the daily intake of this vitamin in its entirety.

Be careful with the dosage of synthetic vitamins containing folic acid. If the child takes them regularly in unreasonable amounts, then after a while he will develop a digestive disorder, a sleep disorder or increased excitability.

Products containing folic acid and vitamin B12

Vitamin B12 and folic acid are two vitamins that take part in the maturation and development of blood cells, as well as in the formation of red blood cells. The daily intake of B12 is much less than B9, however, in order to avoid anemia, you need to remember about this vitamin.

In the majority of products containing folic acid, have in its composition and vitamin B12. Here you can include: Meat, kidneys, liver, eggs, dairy products, fish, cheese, cottage cheese, coarse flour, honey, yeast.

Foods that contain folic acid and B6

So, products containing folic acid and vitamin B6 can be divided into groups:

Products that contain folic acid and vitamin E

Foods containing folic acid and vitamin E: walnuts, hazelnuts, almonds, seeds, peanuts, buckwheat, rice, oatmeal, peas, beans, margarine, onions, celery, carrots, spinach, parsley, Brussels sprouts. But meat and milk, contrary to stereotypes, contain a very small amount of vitamin E.

The dosage of folic acid recommended for pregnant women

Products containing folic acid for pregnant women Exactly the same as for a normal adult. Difference in dosages: usually the norm of the vitamin is 200 mcg per day, but pregnant women are supposed to have two, and sometimes even four times more, that is, from 400 to 800 mcg.

Folic acid (or B9) is the most important vitamin for pregnant women:

1. This vitamin is responsible for the growth and development of living organs and tissues, and this is important at the stage of embryo formation. Also, folic acid is an integral part of the process of cell division and DNA formation.

2. This vitamin takes part in the formation of all blood elements: leukocytes, erythrocytes and platelets, and also it is important for the process of hematopoiesis.

3. Folic acid makes its contribution to the formation of the brain and neural tube of the fetus.

4. B9 participates in the creation of nucleic acids, which in turn transmit the hereditary characteristics to the child.

Not without reason, vitamin B9 is considered a "female" vitamin, it helps to cope with toxemia, depression, malaise during pregnancy. The correct amount of this vitamin not only improves the well-being of the future mother, but also affects the development of her child and his health in the future.

Long-term intake of vitamin B9 (over 800 mcg per day) during pregnancy can threaten both mother and child: because of this, the amount of vitamin B12 decreases, and this can threaten GI disorder, changes in kidney function, and increased nervous excitability. This can happen if more than three months to take 10-20 mg of the drug in its pure form every day. But the lack of B9 during pregnancy can lead to the development of severe fetal anomaly.

How to achieve maximum benefit from folic acid?

Everyone from childhood, for one reason or another, took antibiotics. As a result, the intestinal microflora inevitably suffered, and therefore vitamin B9 ceased to be synthesized in it. To prevent this, it is necessary to drink live yogurts and eat other dairy products containing bifidobacteria. They play an indispensable role in the restoration of the intestinal microflora.

Folic acid is destroyed by heat treatment, so you need to prepare meals under the closed lid and as quickly as possible (for example, vegetables or liver). Vegetables and fruits try to eat in raw form, so you save all the vitamin properties of foods. Accustom yourself to all the dishes that you cook, instead of seasoning to add fresh greens and spinach, you can also add a handful of nuts.

What causes a lack of folic acid?

It's hard to believe, but the mood and attitude to stressful situations in each person often depends on how much of the body contains folic acid.

With a shortage of B9 people are constantly in a bad mood, showing indifference to everything that is happening, and sometimes open aggression. Hobbies are forgotten, the work is done poorly, such a person prefers the society of the couch and the remote from the TV, rather than active recreation with family or friends.

Another interesting fact: about a third of all mentally ill people or those who seek help from psychiatrists suffer from a large deficiency of folic acid. When such patients start taking vitamin B9 as a food supplement (sometimes it is a whole complex of vitamins), the diseases acquire a different character, and sometimes they go away completely.

With a long and severe shortage of folic acid, a dangerous disease rapidly develops rapidly - megaloblastic anemia, which must be treated without delay in hospital conditions, or there is a risk of death. Therefore, you can not ignore even the slightest signs of a lack of B9 in your body.

Vegetarians or vegans usually do not suffer from a lack of vitamin B9, as they compensate for the lack of meat with a lot of vegetables, greens, soy and nuts, thereby eating foods containing folic acid and vitamin B12. But those people who often eat processed, refined foods or a large number of preservatives, should revise their diet. They additionally need to take vitamins containing folic acid (or a complex of vitamins and minerals) in the form of medications, but only on the advice of a doctor.

Be vigilant, do not get carried away and watch the amount of vitamin consumed, because exceeding the dose also carries a number of side effects:

• skin irritation;

• rash;

• Gastrointestinal disorders;

• Excitability of the nervous system;

• Functional changes in the kidneys,

• And do not forget about allergic reactions.

Folic acid is an integral part of the vitamin balance. She is responsible for the most important life processes. Watch your diet carefully, and pay special attention to your children's regime. It is extremely important for a growing organism to have a good supply of vitamin B9.