TOP-7 products containing folic acid

Folic acid is necessary for the human body at any age and is extremely important for women during pregnancy. She is responsible for the formation of cells and the synthesis of DNA molecules. Although vitamin B9 is in many products included in the standard menu, its deficiency often occurs. The lack of a negative impact on the appearance and general condition of the person.

Benefits of Vitamin B9

Almost all women who have a child, know about the benefits of vitamin B9 during childbirth. But it is always necessary for the body, and not only during pregnancy. You need to eat more folic acid-containing foods for the following reasons:
  • Restore the body. A sufficient amount of folic acid is important for the complete regeneration of all body cells.
  • Reducing the effects of stress. Vitamin B9 helps improve control over your emotions in stressful situations. Therefore, it is necessary for people suffering from their incontinence and irritability.
  • Mitigation of the symptoms of menopause. Women who are in menopause, need enough folic acid to better adapt to manifestations of extinction of reproductive function. It helps to reduce discomfort and normalize the balance of hormones.
  • Pigmentation elimination. If there is no vitamin B9 deficiency in the body, then no pigment spots appear on the skin, and it has higher resistance to the negative effect of UV rays.
  • Prevention of aging. Folic acid is important for prolonging youth and skin elasticity.
  • Prevent hair loss. Vitamin B9 makes hair thicker and is needed to prevent the appearance of gray hair at the age of 30 years.
  • Reducing the risk of cancer. There is no research confirming that vitamin B9 is an obstacle to the onset of cancer. But there is evidence that its deficiency increases the likelihood of its occurrence.
  • Strengthen nails. Lack of folic acid - the cause of thinning, brittleness, poor growth of nails.
However, excess folic acid is harmful. Therefore, her reception in the form of pills should recommend a doctor. It is advisable to add products enriched with vitamin B9 to your daily menu. An adult needs from 450 micrograms per day, and women who are carrying a child or breastfeeding 550-600 micrograms per day.

7 high folic acid foods

There are many foods that are quality sources of vitamin B9. Here are the 7 most available to buy in a regular store:
  1. Liver. She must be present in the menu for families with children. 100 grams of beef or pork liver contains from 400 micrograms of vitamin B9, as well as other useful elements, such as iron. Pork liver is the least valuable vitamin. But it is from this that a wonderful pate can be made.
  2. Offal chicken, goose, duck. This is an inexpensive but quality source of vitamin B9. 100 grams of dishes made from goose liver or chicken hearts contain from 300 to 800 micrograms of folic acid.
  3. Spinach. Contains more folic acid than other types of greens.
  4. Beans, peas, soybeans and beans. They are well suited as an alternative source of vitamin B9 for vegetarians. 100 grams of legumes contains up to 320 mcg of folic acid.
  5. Wheat. Namely macaroni from its firm grades and whole-grain bread. For example, 100 grams of properly cooked pasta contains 120 µg of vitamin B9.
  6. Linseed oil. If you fill them with salads and add to other dishes, then it will be valuable sources of folic acid, as well as fatty acids and other elements.
  7. Broccoli. Contains the maximum amount of vitamin B compared to other types of cabbage. Its daily use will be a good prevention of hypovitaminosis, nervousness and other unpleasant conditions.
Other valuable sources of folic acid are peanuts, grapefruit, walnuts, high-fat cottage cheese, hazelnuts, and chicken eggs.

So, a lack of vitamin B9 can lead to malfunction of all organs, nervous exhaustion. But an excess of folic acid is also a problem. Therefore, add products from the list to your daily menu. And your skin, nails and hair will thank you.
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