Green vegetables, lettuce and various herbs are considered to be the leaders in the content of folic acid. Spinach, dill, parsley, broccoli, green peas and leeks are rich in vitamin B9.
Instructions
Step 1
Folic acid, or vitamin B9. also called "leaf vitamin", which is easily destroyed by light and heat treatment. Therefore, to saturate the body with folic acid, foods must be fresh and consumed raw. The daily intake of folic acid for an adult is 200 mcg.
Step 2
In addition to green salads and vegetables, folic acid is found in large quantities in the leaves of black currant, rose hips, raspberries, linden, birch. Tea made from the fresh leaves of these plants has a pleasant taste and extraordinary aroma. It is a healing medicine and a storehouse of vitamin B9, and when chilled, it is a tonic drink in hot summer weather.
Step 3
Dandelion, plantain, wild garlic, mint, nettle and other herbs are also rich in folic acid. In the wild, these plants can be found in forests, fields, as well as in garden and summer cottages. There are many recipes for summer salads with these plants for extraordinary health benefits.
Step 4
In addition to greens, other vegetables are also rich in vitamin B9, for example, carrots, beets, peas, pumpkin, beans, cucumbers. A fresh salad made from freshly plucked vegetables will fill the body with an important vitamin. Among mushrooms, a special place is given to champignons and white mushrooms (boletus), they contain from 15 to 40 μg of folic acid per 100 g of product.
Step 5
Among fruits, bananas, melons, apricots and oranges occupy the leading places in the content of folic acid. Freshly squeezed juices and cocktails from these fruits are a storehouse of vitamins and microelements, including B9. The content of this vitamin in them ranges from 5 to 17 mcg.
Step 6
Walnuts, almonds and hazelnuts have the highest vitamin B9 content compared to other nuts.
Step 7
Barley, other grains, and wholemeal contain some folate. So, for example, in 100 g of flour from low varieties of wheat, as well as rye and buckwheat, there is about 35 μg of vitamin B9.
Step 8
Folic acid is produced in some amount by the human body itself, provided that the intestinal microflora is healthy and in good general condition. But this amount is not enough to fully compensate for a person's need for vitamin B9. Folic acid does not accumulate in the body, so foods containing it should be included in the daily diet.
