Folic acid, or vitamin B9, is a water-soluble vitamin of group B. Unlike fat-soluble vitamins, it is very quickly excreted from the body, sometimes even in its original form. The microorganisms inhabiting the intestines in the human body can independently produce this vitamin, but its amount is so small that the daily rate is not even supported. That is why the human diet should contain those products that contain this vitamin in their composition.
Foods that contain folic acid can be divided into animal and plant foods.
Among the products of animal origin, the leaders in the presence of vitamin B9 are: pork liver and meat, beef, lamb, rabbit meat, cod liver, horse mackerel, chicken eggs, dairy products and milk.
Plant foods can be further divided into four subgroups, namely herbs, vegetables, fruits and nuts.
Among the herbs are parsley, lettuce, spinach, dill, green onions. High content of folic acid in vegetable crops. These include carrots, beets, pumpkin, green leafy vegetables, radishes, tomatoes, green peas, and cauliflower.
Oranges, bananas, apricots, peaches, pears, apples, grapes, melons, etc., as well as juices from these fruits are very rich in vitamin B9.
Among nuts, hazelnuts, walnuts, peanuts, and almonds are in the lead. Especially a lot of folic acid in cereals, buckwheat, barley, rice, pearl barley. And also in bakery products made from wholemeal flour.
It must be remembered that a lack of this vitamin can harm the body. A lack of folic acid can trigger aggression, depression, or persistent frustration in a person. Headache, insomnia, weakness, loss of appetite may appear.
