Products containing folic acid

Vitamin B9, which is known to us as folic acid, is an integral part of the chain of substances that preserve our health. Vitamin B9 directly participates in the production of white blood cells, improves the functioning of the heart, strengthens the nervous system, etc. Products containing folic acid are very many and you can easily fill it with your body, you just need to know what to eat.

Foods rich in folic acid

For a day a person should receive at least 250 micrograms of this vitamin, so try to eat more often the following foods with a high content of folic acid:

1. Leafy vegetables such as leeks, spinach, wild garlic, lettuce leaves. On average, 100 micrograms of this herb contain 43 μg of vitamin B9. By the way, if vegetables stay in the sun for a long time, they lose most of the healing properties.
2. Nuts , and especially hazelnuts, almonds, walnuts. Folic acid in these products contains 50-60 μg per 100 grams. But in the vitamin B9 peanut is approximately 300 μg, which exceeds the daily norm for humans.
3. Beef, chicken and pork liver . Approximate indicators per 100 g are 230 μg of vitamin. Cooked and stewed liver will be the most suitable option for eating.
4. Beans . For example, beans , in 100 g of which there are up to 90 mcg of folic acid, but to eat these beans preferably in a stewed or boiled form, so the body will receive all the useful substances in full. And canned beans on the contrary, can bring health harm.
5. Groats such as wheat, buckwheat, rice, oatmeal, barley, etc. The amount of vitamin B9 varies from 30 to 50 mcg per 100 g.
6. Mushrooms . To "forest" products with a sufficient content of folic acid can include white fungus, butter, champignons.
7. The greens . The first place should be given to parsley, it contains 110 μg of vitamin B9. Most often green is used fresh, so folic acid is absorbed in its entirety, not losing its medicinal properties. Also it is necessary to allocate dill - in 100 g of 28 mcg of vitamin and green onions - in 100 g of 19 mcg of vitamin.
8. Many varieties of cabbage , especially red, colored, broccoli, Brussels. In these foods, too, there is a decent amount of folic acid. Using these vegetables, the body receives from 20 to 60 micrograms of vitamin B9.
9. Yeast . In 100 g contains more than 550 mcg of folic acid, a record, but in its raw form this product is not consumed, so you can eat yeast cakes or take special nutritional supplements.