To provide your body with vitamins, you don’t have to run to the pharmacy for supplements - you just need to balance your diet.
To maintain immunity and prevent cancer, include foods rich in folic acid in your menu.
Folic acid is a vital element that is directly involved in hematopoiesis and on which human immunity depends.
The pharmacy chain offers a variety of medications to choose from that contain folic acid, but the use of medications and supplements does not exclude proper nutrition. To prevent folate vitamin deficiency in humans, you need to take care of your daily diet.
IMPORTANT: optimal intake of vitamin B9 in the body reduces the risk of developing cancer, because folic acid participates in cell growth and is responsible for DNA integrity
Lists of products containing vitamin
To prevent folic acid hypovitaminosis, doctors insist on a balanced diet. An adult needs 400 mg of FA per day.
Vegetable origin
Greenery
Reference: Dried leaves contain more folic acid than fresh leaves.
Table 1. Keep it green.
Vegetables
All green vegetables with a darkish tint contain vitamin B9 to a greater or lesser extent.
Most of it is found in tomatoes, beets, and various legumes.
We should also not forget that many vegetables not only contain folic acid, but also enrich the body with many other vitamins. For example, pregnant women are recommended to include carrots, pumpkin, turnips and beets, which contain large amounts of vitamins, in their diet.
Reference: Folic acid is destroyed during canning and cooking
Table 2. Content in vegetables.
Fruits and berries
Instead of taking pills, you can get your daily dose of folic acid along with other vitamins by drinking a couple of glasses orange juice. Of course, it will be better if the juice is freshly squeezed.
Besides citrus fruits, good sources of folate are:
- apples;
- pears;
- apricots;
- strawberry;
- raspberries;
- banana;
- grapes, etc.
Table 3. Content in fruits and berries.
Cereals, seeds, cereals
Folic acid is only found in whole grains. This vitamin is one of the most fragile, so up to 80% is lost during grinding.
Table 4. Content in grain products, seeds, cereals.
Nuts
The acid is best preserved in nuts because... these products do not require heat treatment; It’s also better not to chop them.
Table 5. Contents in nuts.
Folic acid is destroyed high temperatures, so try to avoid thermal effects on foods if you want to preserve vitamins in them.
Animal origin
Meat food products
Folates are present in large proportions in the liver, but you need to remember that during cooking some of them will be destroyed, so you don’t have to be afraid of complex dishes that contain folic carbon dioxide.
Table 6. Content in meat products.
Dairy
Folic acid is present in many cheeses, fresh milk and cottage cheese, so it is the main source of vitamin B9 for children.
Table 7. Content in dairy products.
Eggs
Chicken and quail eggs are one of the main sources of folate. Quail eggs can be eaten without heat treatment even by pregnant women and children, this means that the body will receive all the vitamins in full.
Table 8. Contents in eggs.
What is it better absorbed with?
Folic acid in synthetic tablets and dietary supplements is more easily absorbed due to the fact that they contain auxiliary substances that promote the absorption of folates. In order for natural folic acid to enter the body along with foods, you need to remember several features:
- Folic acid will not be absorbed with a lack of vitamin C and B12, so be sure to include citrus fruits, fermented milk products and liver in your daily diet.
- Bifidobacteria help the body produce its own vitamin B9, so doctors advise drinking biokefir, fermented milk products and live yoghurts to improve digestion and better absorption of incoming nutrients.
IMPORTANT! To normalize the process of digesting food, you need to give up alcohol and smoking. Many medications also prevent folic acid from being absorbed: antibiotics, aspirin, antiepileptic drugs
Which foods contain the most?
Foods rich in vitamins B9 and B12
Vitamin B12 (cobalamin) is involved in the absorption of folate and folic acid, so these 2 nutrients should be consumed together. Both vitamins are included in:
- Dairy products (milk, kefir, low-fat sour cream)
- Liver (beef, pork, chicken)
- Meat (lamb, beef, rabbit)
- Fish (cod, canned fish)
You can simply add foods to your menu that contain large amounts of vitamin B12, including:
- Fish (mackerel, sardine, sea bass, cod, carp)
- Seafood (octopus, crab)
- Meat (beef, pork, lamb, rabbit)
There is not as much B9 in food of animal origin as in vegetables and fruits, so it will be twice as beneficial to diversify your diet and add a side dish with folic acid-rich vegetables to meat and fish.
Reference: vitamins AT 12 And AT 9 direct participants in the processes of hematopoiesis, they are also needed for the development of the body, so a person needs their joint intake.
Conclusion
- With a lack of vitamins B9, the body is depleted and weakened, pathologies in digestion occur more often, which, moreover, are more severe. The most dangerous deficiency is for pregnant: It can be fraught with premature birth and placental abruption.
- In order to avoid a lack of folates and vitamin B9 in particular, you need to include them in your daily diet. vegetation(greens, lettuce, spinach), vegetables(tomatoes, carrots, legumes), nuts and cereals, eggs, cheese, liver.
- Vitamin B9 is easily destroyed, for this reason it is preferable to consume vegetables raw, in extreme cases, steamed or boiled, try not to chop grains and nuts.
In contact with
In what plant products contains the most folic acid, what animal food should be added to the diet to prevent hypovitaminosis B9 from developing? We offer our readers lists of products containing folic acid.
Folic acid is a synthetic analogue of folates, a group of natural compounds collectively known as vitamin B9. Read more about the role of vitamin B9 for the human body, deficiency and excess in the article.
Foods of plant and animal origin contain folates, which are especially abundant in leafy greens, vegetables, grains, and legumes.
Champions in folate content are found in animal foods. However, almost 90% of the folates contained in it are destroyed when heated.
Baker's yeast contains the most folic acid, containing 0.55 mg/100 g of this vitamin. Among animal foods, folic acid is found primarily in the liver, where it is metabolized.
Plant food
List of plants containing high amounts of folate (in mcg/100 g):
- asparagus – 262;
- – 240;
- soybean – 200;
- lentils – 180;
- parsley – 117;
- – 97;
- beans, – 90;
- spinach – 80;
- walnut – 77;
- cashew, – 69;
- green peas, broccoli – 63;
- green cilantro – 62;
- – 57;
- – 57;
- salad – 48;
- cocoa – 45;
- almonds – 40;
- – 40;
- barley groats – 40;
- horseradish – 37;
- buckwheat – 32;
- Brussels sprouts – 31;
- champignon – 30;
- rye bread, bun – 30;
- – 28;
- wheat flour – 27;
- , corn – 24;
- rice – 19;
- onion feather – 18;
- – 17;
- – 11;
- white cabbage, strawberries – 10;
- peaches – 8;
- apricot, orange - 5;
- apples, pear – 2.
Animal food
Table: which foods of animal origin contain folic acid.
| Meat, poultry | µg/100 g | Fish | µg/100 g |
| Chicken liver | 240 | Herring | 180 |
| Beef liver | 240 | Saira | 180 |
| Pork liver | 225 | Cod liver (canned) | 110 |
| Kidneys, heart | 56 | Pollock | 48 |
| Pork lard | 30 | Horse mackerel | 10 |
| Beef | 8,4 | capelin | 17 |
In milk and eggs, folate is found in small quantities, which, moreover, are destroyed under the influence of even room temperature at long-term storage, under the influence of ultraviolet radiation.
Which dairy products contain the most vitamin B9?(list includes eggs):
- hard cheeses – 25-45;
- feta cheese – 35;
- powdered milk – 30;
- processed cheeses - 14;
- butter – 10;
- sour cream – 8.5;
- kefir – 7.8;
- cream – 7;
- chicken eggs – 7;
- milk – 5.
Features of folate absorption
Folic acid is well absorbed from products containing tocopherol ().
What foods contain tocopherol with folic acid:
- nut – hazelnuts, walnuts;
- seeds - pumpkin;
- grains – rice, oats;
- leafy - parsley, onion;
- vegetables – carrots;
- legumes – peanuts, beans.
- liver;
- egg;
- yeast;
- fish;
- cheese, cottage cheese.
What contains the most vitamin B6 with folic acid:
- legumes – soybeans, peanuts, beans;
- grains - rye, wheat, oats;
- vegetables - carrots, salad;
- nut – walnut, almond;
- fruits – citrus fruits, apples;
- cheeses, cottage cheese.
Folates for pregnant women
Due to allergy restrictions, not all foods high in folic acid are suitable for pregnant women.
What foods are allowed for pregnant women, contain folic acid and others? necessary for the body vitamins:
- lentils;
- spinach;
- asparagus;
- beans;
- broccoli;
- avocado;
- tomatoes;
- buckwheat, oatmeal;
- carrot.
Folates are partially synthesized by intestinal microflora, but for this, beneficial bacteria must be supported. It is advisable to drink biokefir and yogurt daily. And after treatment with antibiotics, it is necessary to take special medications that restore the microflora of the digestive tract.
The most easily absorbed folates come from fresh leafy greens - parsley, lettuce, and onions. By adding them to your diet daily, you can completely control the level of vitamin B9 in the body.
For information on how to take a synthetic analogue of folic acid in tablets, read the articles:
;
.
If you are pregnant or just trying to get pregnant, pay attention to what is in your body. Here are 8 ways to easily get your daily folic acid intake for pregnant women.
This is one of the highest calorie and folate-rich foods that can be included in the diet for pregnant women. Lentils contain 180 mcg of folic acid, or nearly 50% of your daily value, in a half cup. Lentils can provide a range of nutrients for pregnant women, including iron, fiber and slow-burning carbohydrates. As for dried lentils, they do not need to be pre-soaked, which gives these beans a lot of advantages over other dried legumes.
In fact, the word "folic acid" comes from the word "foliage, or leaves", referring to green leafy vegetables that contain high concentrations of this vitamin.
Fresh spinach ranks perhaps at the top of the list of common greens, providing 218 mcg of folic acid in a 2-cup serving; and kale, kale, and other varieties of cooked greens contain 50 to 90 mcg per half-cup serving.
- Citrus
One large orange contains 55 mcg of folic acid, making this portable food an ideal on-the-go snack. So, orange juice contains 74 mcg of folic acid per glass. So jump in for the power of health with this Spicy Orange Chicken recipe (why not swap out the fried chicken pieces for a lower-calorie baked version?). This dish is served with spinach salad and slices of Clementine orange or tangerine. Enjoy delicious food rich in folic acid!
- Asparagus
1 cup of steamed asparagus contains 79 mcg per serving and just bursts with folic acid.
Try a side of steamed asparagus paired with a buttery citrus couscous (we love the creamy pink grapefruit flavor of this one), or make asparagus the centerpiece of your meal with Asparagus, Pea, and Mint Couscous and Bread asparagus pudding.
- Beans
The versatile bean can be added to many different dishes, as it contains as many as 115! mcg of folate in every half cup (cooked).
You can also buy dried beans and soak them before cooking; however, ready-to-eat canned beans also contain a huge amount of folic acid.
- Broccoli
Broccoli is rich in folic acid, providing about 104 mcg of the vitamin in each cup serving, or about ¼ of your daily requirement.
As a result, this nutritious "superfood" and cruciferous vegetarian vegetable is an excellent source of vitamin C and beta-carotene, while also being loaded with fiber and providing calcium and iron.
- Avocado
When it comes to prenatal nutrition, avocados are a must! One cup of sliced avocado contains 90 mcg of folic acid. But that is not all. Like salmon and walnuts Avocados are rich in omega-3 fatty acids and healthy fats that are good for your heart and your unborn baby's developing brain. The easiest way to prepare an avocado is to mash it and make a guacamole snack, like in this recipe, which also adds tender tofu for extra protein.
- Tomato juice
In addition to being low in sugar compared to other juices, tomato drink is high in folic acid, approximately 48 mcg per 1-cup serving. If you are taking iron supplements, you can now safely wash down your tablets with a glass of tomato juice, as the vitamin C in such juice helps your body absorb iron. If you don't love tomato juice, try eating tomatoes in a different form.
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. The 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 contain the required amount substances-products rich in folic acid. In many countries, it is legally recommended to add folic acid to bread, cereals, flour, corn dishes, pasta, rice and other grain products.
Foods rich in folic acid.
|
Products |
% Daily Value |
|
|
Breakfast cereal, fortified, 3/4 cup (100% Daily Value) |
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Beef liver, boiled, stewed, 85 grams |
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Breakfast cereal, fortified, 3/4 cup (25% DV) |
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Spinach, frozen, cooked, 1/2 cup |
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Beans, cooked, 1/2 cup |
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Asparagus, boiled, 4 plants (spears) |
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Rice, white, long grain, parboiled, enriched, cooked, 1/2 cup |
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Baked beans, canned, 1 cup |
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Spinach, raw, 1 cup |
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Green peas, frozen, boiled, 1/2 cup |
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Broccoli, chopped, frozen, cooked, 1/2 cup |
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Egg noodles, cooked, enriched, 1/2 cup |
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Avocado, raw, sliced, 1/2 cup |
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Peanuts, all types, dry roasted, 30 grams |
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Romaine lettuce, shredded, 1/2 cup |
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Wheat germ, raw, 2 tablespoons |
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Tomato juice, canned, 100 ml |
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Orange juice, chilled, from concentrate, 3/4 cup |
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Turnips, frozen, boiled 1/2 cup |
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Oranges, fresh, 1 small |
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White bread, enriched, 1 slice |
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Whole grain wheat bread, enriched, 1 slice |
||
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Whole egg, raw, fresh, 1 large |
||
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Papaya, raw, 1/2 cup |
||
|
Banana, raw, 1 medium |
A daily value of 400 micrograms of folic acid is used to fortify foods. A food product that provides 10-19% of this norm is good source. Foods that provide 20% or more are considered high folate foods. Fortified food packaging does not always indicate folic acid content.
What is the body's need for folic acid?
|
Age (years) |
Men and women (mcg/day) |
Pregnancy (mcg/day) |
Lactation (mcg/day) |
Folate doses for infants.
|
Age (in months) |
Men and women (mcg/day) |
When does folic acid deficiency occur?
A deficiency of any substance occurs with increased utilization and insufficient consumption.
For folic acid, this may be pregnancy and lactation, alcohol abuse, malabsorption syndrome, liver disease, dialysis for kidney disease, and some anemia. Some medications reduce folate levels - anticonvulsants: pyrimidone, phenytoin, dilantin; hypoglycemic agents: metformin; sulfasalicylates; triamterene; methotrexate; barbiturates.
Folate deficiency clinic?
Three main manifestations of folic acid deficiency: during pregnancy, a lack of folate can lead to premature birth, the birth of a child with low body weight or with pathology of the nervous system; slow growth and development of children with insufficient consumption 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, and irritability. Elevated levels of homocysteine in the blood, a risk factor for cardiovascular disease, can also be a consequence of 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 in addition to meals. This reduces the risk of having a child with underdevelopment of the nervous system. To achieve this, a daily intake of 400 mcg of synthetic folic acid per day from fortified foods or supplements is recommended.
Interaction of folic acid with other substances.
With increased consumption of folic acid (1000 micrograms (mcg) per day), there is a risk of developing B12 deficiency. However, folate intake may reduce clinical manifestations B12 deficiency anemia when used together with vitamin B12 preparations. The use of folates does not lead to the correction of nervous system disorders caused by B12 deficiency if the necessary B12 compensation is not carried out. Older adults over 50 years of age are at risk of B12 deficiency and should consider this before starting folate use. You may need to take extra vitamin B12.
Folic acid hypervitaminosis.
Folic acid consumed in food generally does not pose any health risks. Also, the use of nutritional supplements or fortified foods rarely leads to hypervitamin deficiency. This water soluble vitamin, so any excess intake is usually disposed of in urine. Folic acid should be prescribed with caution to patients receiving anticonvulsants; there are reports of seizures occurring in such patients with folate hypervitaminosis. The table shows the maximum intake levels of folate from fortified foods and dietary supplements for individuals of different ages. Exceeding this level can lead to unfavorable consequences, including the triggering of B12 deficiency. These standards are not considered for ordinary food products since the risk in this case is minimal.
Folic acid (vitamin B9) is of maximum value for the human body. The benefit of the substance is to accelerate hematopoiesis, improve blood quality, maintain the health of the heart and stomach, the female reproductive system, and normalize the mental state. Therefore, it is important to include foods with vitamin B9 in your diet. It is found in food of animal and plant origin.
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- aggression and discontent;
- mental illness (mania and paranoia);
- serious disorders and anomalies of fetal development - cerebral hernias, hydrocephalus, neural tube defect anencephaly;
- premature birth and the appearance of a premature baby;
- congenital pathologies and mental retardation;
- postpartum depression;
- delayed puberty;
- early onset of menopause;
- skin diseases - acne, psoriasis, vitiligo;
- pallor;
- forgetfulness and poor memory;
- fatigue;
- weakness and headache;
- anemia;
- irritability and insomnia;
- forgetfulness and poor memory;
- weight loss and loss of appetite.
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Functions of folic acid
Folic acid, or vitamin B9, is very important for maintaining the health of the human body. It has a beneficial effect on the following systems:
| Areas of influence | Degree of influence |
| Hematopoietic system | Promotes normal production of red blood cells. With the help of vitamin B9, protein is synthesized in hemoglobin, which contains iron. If there is enough folic acid in the body, then the composition and quality of blood, carbohydrate and fat metabolism will be within normal limits. Otherwise, anemia will develop |
| The immune system | Increases the body's resistance to viral diseases and infections |
| The cardiovascular system | Reduces the risk of atherosclerosis, angina pectoris, heart attack and stroke, strengthens blood vessels and maintains normal heart rhythm |
| Height | Has a beneficial effect on the growth of children and adolescents |
| Normal pregnancy | Ensures proper development of the child. Lack of the substance causes fetal pathologies, provokes miscarriage, as well as poor health in pregnant women. It is especially important to take vitamin B9 in the first 3 months of pregnancy. The effect on the last 2 trimesters is less pronounced |
| Gastrointestinal tract | Protects the stomach from ulcers, gastritis and other diseases, helps quickly digest food |
| Psychological condition | Promotes the production of the hormone of joy - serotonin, increases vigor and stress resistance |
| Women Health | Postpones menopause in women, alleviates the condition and course of critical days, and prevents weight gain |
Symptoms of folic acid deficiency
A lack of vitamin B9 causes:
Vegetarians do not suffer from a lack of folic acid, since their diet contains a lot of greens and vegetables. People who consume refined, canned and overcooked foods are at risk.
Excess of this vitamin is rare - it is impossible to eat so many foods to cause hypervitaminosis.
Where is vitamin B9 present?
Many foods are sources of vitamin B9. Folic acid is found in the following:
Folic acid content in different foods
| Product | Content, mcg | % of daily value |
| Beef liver | 240 | 120% |
| Almond | 240 | 120% |
| Peas | 229 | 115% |
| Seeds | 227 | 114% |
| Cilantro | 194 | 97% |
| Laminari | 180 | 90% |
| Parsley | 150 | 75% |
| Pork liver | 110 | 55% |
| Beet | 109 | 54,5% |
| Cashew nuts | 98 | 49% |
| Avocado fruit | 89 | 44,5% |
| Dill | 68 | 34% |
| Cauliflower | 63 | 31,5% |
| Broccoli | 57 | 28,5% |
| Pumpkin seeds | 58 | 29% |
| Oatmeal | 56 | 28% |
| Fresh asparagus | 52 | 26% |
| Pistachios | 51 | 25,5% |
| Cod liver | 48 | 24% |
| Green salad | 46 | 23% |
| Almonds | 44 | 22% |
| Sauerkraut | 43 | 21,5% |
| Mango fruit | 43 | 21,5% |
| Chickpeas | 42 | 21% |
| Corn grains | 42 | 21% |
| Grapefruit | 38 | 19% |
| Wheat porridge | 38 | 19% |
| Pine nut | 34 | 17% |
| Buckwheat | 30 | 15% |
| Onion feathers | 30 | 15% |
| Tangerines | 30 | 15% |
| Champignon | 28 | 14% |
| Coconut | 26 | 13% |
| Kiwi fruit | 25 | 12,5% |
| Cherries | 25 | 12,5% |
| Strawberries and strawberries | 24 | 12% |
| Tangerines | 24 | 12% |
| bell pepper | 23 | 11,5% |
| Eggplant | 22 | 11% |
| Blackberry | 21 | 10,5% |
| Brown rice | 20 | 10% |
| Pearl barley | 19 | 9,5% |
| Bulb onions | 19 | 9,5% |
| Forest mushrooms | 17 | 8,5% |
| Kefir | 16 | 8% |
| Pomegranate | 16 | 8% |
| Potato | 14 | 7% |
| Papaya | 14 | 7% |
| Arugula | 13 | 6,5% |
| Pamelo | 13 | 6,5% |
| Green beans | 11 | 5,5% |
| Porrey | 11 | 5,5% |
| Flax seeds | 10 | 5% |
| Oyster mushrooms | 9 | 4,5% |
| Celery stalk | 8 | 4% |
| Raspberries | 8 | 4% |
| Carrot | 8 | 4% |
| Peaches | 7 | 3,5% |
| Apples | 6 | 3% |
| Nectarines | 5 | 2,5% |
| Red and blue grapes | 4 | 2% |
| Cherry | 4 | 2% |
| Watermelon | 3 | 1,5% |
| Melon | 3 | 1,5% |
Reception features
Folic acid requirements depending on age and condition:
Foods containing folic acid should be consumed as often as possible, as it is very important for the body. If there is an excess of this vitamin, it is quickly eliminated, so its excess is extremely rare.
Folic acid is absorbed only if there is a sufficient amount of vitamin B12 in the body. These substances are involved in the formation of red blood cells and hematopoiesis. Therefore, it is important to take foods rich in folic acid and vitamin B12 together for better absorption and prevention of anemia. To preserve maximum nutrients in food, you should eat it fresh. Both vitamins are simultaneously found in large quantities in meat, animal by-products, dairy products, honey, eggs, yeast, wholemeal flour and fish.
