Foods containing large amounts of folic acid (table)

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

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

Vitamins containing folic acid - BC and B9 - one of the most vital for humans, 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 there is a lack of folic acid in the body, it leads to fatigue, loss of appetite, nausea and diarrhea, abdominal pain, hair loss and skin problems. In a more global sense, due to a lack of vitamin B9, a heart attack or stroke can occur. An adult needs about two milligrams of folic acid per day.

Foods rich in folic acid can easily be found on supermarket shelves, are readily available and do not require complex preparation. B9 is found in legumes, cereals, nuts and vegetables.

Products,containing folic acid: table

Product	Folic acid content per 100 g, mcg
Peanuts	240
Baton	28
Broccoli	63
Cheese	35
Brussels sprouts	31
Cep mushroom	40
Green peas	12
Walnut	77
Leek	32
Almonds	40
Milk powder	30
Rye flour	55
Oatmeal	29
Pearl groats	24
Beef liver	240
Chicken liver	240
Pork liver	225
Tomato	11
Kidneys	56
Wheat groats	40
Salad	48
Fat cottage cheese	35
Beans	90
Hazelnuts	68
Bread	30
Fuck	37
Wild ramson	40
Champignon	30
Spinach	80
Barley grits	40

Is it possible to overdo it with folic acid?

Vitamin B9 is non-toxic, so it is almost impossible to overdose on it. Foods containing folic acid can be consumed in unlimited quantities. Hypervitaminosis is also ruled out, as you will not physically be able to eat so many nuts or greens that it 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, which is about 30 tablets of pure vitamin B9 for an adult (the amount depends on weight and lifestyle). Any other excess of the daily norm is displayed immediately and without any consequences. A slight excess of folic acid intake is safe even for pregnant women. It can be concluded that an accidental overdose of B9 is excludedcompletely.

Folic acid for children

A growing body needs all the B vitamins. Foods containing folic acid are absolutely identical for children and adults. Difference in dosages: one milligram per day is enough for children.

However, many children, especially at an early age, refuse to eat foods containing folic acid, such as liver, onions or broccoli. In order not to harm the he alth of your child, replace sweets for your baby with melons (100 mcg), strawberries (62 mcg), grapes (43 mcg) or oranges (30 mcg). This way you can keep your daily intake of this vitamin in full.

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

Foods containing folic acid and vitamin B12

Vitamin B12 and folic acid are two vitamins that are involved 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 must remember about this vitamin.

Most foods containing folic acid also contain vitamin B12. These include: meat, kidneys, liver, eggs, dairy products, fish, cheese, cottage cheese, wholemeal flour, honey, yeast.

Foods that contain folicacid and B6

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

Pulses and cereals	Vegetables	Fruit	Nuts	Dairy
Beans, soybeans, oats, peas, rye, lentils, wheat.	Spinach, carrot, cabbage, onion, eggplant.	Lemon, orange, pineapple, pear, apple.	Hazelnuts, almonds, peanuts, walnuts.	Kefir, milk, cheese, cottage cheese.

Foods containing 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 very small amounts of vitamin E.

Folic acid dosage recommended for pregnant women

Products containing folic acid for pregnant women are exactly the same as for the average 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 4 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 livingorgans and tissues, and this is important at the stage of embryo formation. Folic acid is also an integral part of the process of cell division and DNA formation.
2. This vitamin is involved in the formation of all blood elements: leukocytes, erythrocytes and platelets, and it is also important for the process of hematopoiesis.
3. Folic acid contributes to the formation of the brain and neural tube of the fetus.
4. B9 is involved in the creation of nucleic acids, which in turn transmit hereditary characteristics to the child.

No wonder vitamin B9 is considered a "female" vitamin, it is he who helps to cope with toxicosis, depression, and malaise during pregnancy. The right amount of this vitamin not only improves the well-being of the expectant mother, but also affects the development of her child and his he alth 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 gastrointestinal upset, changes in kidney function, and increased nervous excitability. This can happen if you take 10-20 mg of the drug in its pure form daily for more than three months. But the lack of B9 during pregnancy can cause severe fetal anomalies.

How to get the most out of folic acid?

Everyone has taken antibiotics for one reason or another since childhood. ATas a result of this, the intestinal microflora certainly suffered, and therefore vitamin B9 ceased to be synthesized in it. To prevent this, it is necessary to drink live yoghurts and eat other fermented milk products containing bifidobacteria. They play an indispensable role in restoring the intestinal microflora.

Folic acid is destroyed during heat treatment, so you need to cook dishes under a closed lid and as quickly as possible (for example, vegetables or liver). Try to eat vegetables and fruits raw, so you save all the vitamin properties of the products. Train yourself in all the dishes you cook, instead of seasonings, add fresh herbs and spinach, you can also add a handful of nuts.

What does a lack of folic acid lead to?

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

With a lack of B9, a person is constantly in a bad mood, shows indifference to everything that happens, and sometimes open aggression. Hobbies are forgotten, work is done poorly, such a person prefers the company of a sofa and a TV remote control 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 severe folic acid deficiency. When such patients begin to take vitamin B9 as a dietary supplement (sometimes a whole complex of vitamins), the diseases take on a different character, and sometimes they disappear completely.

With a long and severe deficiency of folic acid, a dangerous disease quickly and rapidly develops - megaloblastic anemia, which must be urgently treated in a hospital setting, otherwise there is a risk of death. Therefore, even the slightest signs of B9 deficiency in your body cannot be ignored.

Vegetarians or vegans are not usually deficient in vitamin B9, as they compensate for the lack of meat with plenty of vegetables, herbs, soy and nuts, thereby eating foods containing folic acid and vitamin B12. But those people who often eat processed, refined foods or a large amount of preservatives should reconsider their diet. They also need to take vitamins containing folic acid (or a complex of vitamins and minerals) in the form of medical preparations, but only on the recommendation of a doctor.

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

• skin irritation;
• rash;
• gastrointestinal disorders;
• excitability of the nervous system;
• functional changes in the kidneys,
• and also be aware of allergic reactions.

Folicacid 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 the regimen of your children. It is extremely important for a growing body to have a good supply of vitamin B9.