Folic acid can be produced in small amounts by the body in the intestines. But this, firstly, is possible only with a healthy intestinal microflora. Secondly, this vitamin is produced in a very small amount, insufficient to cover the body's needs. To compensate, it is necessary to take vitamins or introduce foods containing folic acid into the diet.
Vitamin B9, or folic acid, was first isolated from spinach leaves. This substance is extremely vulnerable - it dissolves well in water, is destroyed by high temperature and light. Therefore, boiled products almost do not contain it - during the cooking process, folic acid disappears. And even if the food is kept at room temperature for a long time, the vitamin is destroyed in them. In order for vitamin B9 to enter the body, vegetables and fruits should not be stored for a long time, and instead of cooked or stewed dishes, it is better to eat raw salads.
Where is folic acid found
Especially a lot of folic acid is found in herbs, green leafy vegetables. The content of vitamin B9 is highest in spinach, green lettuce and parsley, green tops of vegetables. There is a lot of it in cabbage leaves, broccoli, horseradish and leeks.
Folic acid is abundant in the leaves of black currant, wild rose and raspberry, birch and linden, and yarrow. It is also found in dandelion, mint and plantain, nettle, dream, and other herbs. Mushrooms are rich in this vitamin, especially porcini, champignons and boletus - it is not for nothing that they are considered the most valuable among others.
Pregnant and lactating mothers may be advised to eat more carrots and beets, as well as pumpkins, cucumbers, peas and beans. Among fruits, bananas and apricots, oranges and melons are the leaders in folic acid content. The list of herbal products containing this substance is very long, and it is somewhat problematic to list them all.
There is a lot of vitamin B9 in cereals, barley grits, wholemeal flour and products made from it. Nuts are just a storehouse of vitamin, this applies to almonds, and walnuts, and hazelnuts, and peanuts. Among the products of animal origin, fish - tuna and salmon - are the leaders, followed by pork, beef, animal liver, chicken meat, and dairy products.
Why does the human body need folic acid?
It is difficult to overestimate the benefits of folic acid for the human body. Without it, the production of red blood cells will be difficult, which will negatively affect the composition and quality of blood. She is also responsible for appetite and normal digestion.
A person's attitude to unpleasant events, stressful situations directly depends on the sufficient content of vitamin B9 in the body. With a lack of it, a person does not feel the strength to take on solving problems if they arise and is able to fall into depression. The production of the "hormone of joy" - serotonin - also largely depends on vitamin B9.
