B9 (vitamin). What foods contain vitamin B9 (folic acid)

Vitamin B9 (folic acid) was first extracted from spinach and its second name is due to him. After all, the Latin folium translates as "leaf". Its optimal amount in the human body is of great importance for the growth of all cells, as well as their renewal.

Vitamin B9 is too vulnerable to high temperatures, light, the process of cooking and is water soluble. Therefore, in order to achieve more health benefits and maximally save it in food, you should prefer eating fresh fruits and vegetables, natural vitamin salads. But from the fried-boiled goodies will have to be abandoned.

Meaning for life

B9 is a vitamin designed to perform many complex functions in our body, including:

• Development of red blood cells;

• Improvement and normalization of blood constituents;

• Promoting the synthesis of protein;

• metabolism;

• Participation in the synthesis of nucleic acids ;

• Increased appetite, ensuring a stable digestion;

• Support in the fight against viral infections, immune processes;

• Prevention of the formation of cancer cells;

• Growth of hair and nails;

• Stimulation of mental activity;

• Process of rapid tissue healing;

• Help with puberty teenagers.

In an ideal amount, vitamin B9 (folic acid) helps the synthesis of specific substances, which contributes to the production of the hormone of joy - serotonin, and also cells designed to protect us from the negative effects of stress, life shocks. To increase the mood, you need frequent use of the following products: bananas, chocolate, tea, dates, oranges, tomatoes, figs.

Optimum quantity per day

If you are a person caring about their own health and the health of their loved ones, it is necessary to take into account that B9 is a vitamin, which will serve as an excellent assistant. Even providing its consumption in the minimum amount, but daily and, most importantly, regularly, you do not have to worry about its scarcity.

There is a rule that allows you to set the optimal dose - 200 mcg per day. But there is a category of people who need this medication. In order to prevent and support the body, vitamin B9 is prescribed:

• Women capable of giving birth and experiencing hormonal bursts (in particular during pregnancy and in the postpartum period);

• Children and adolescents during puberty;

• Persons who are constantly in stressful situations and suffer significant loads;

• Physically active people;

• Fans of sunburn.

To properly form a diet for a day, you need to carefully study the content in products B9. This vitamin is the way to solve many problems. But getting it in the right proportions from food is not an easy task.

Vitamin deficiency

Aggression, irritability, depression - all these conditions will remain constant companions of a person who lacks folic acid. In addition, he will be haunted by insomnia, eternal fatigue, forgetfulness, headaches. And if your age has crossed the mark in 40 years, low acidity of gastric juice will lead to a loss of the body's ability to fight parasites, remove toxins, and digest proteins. Symptoms will manifest themselves visually: pallor of the skin, psoriasis, weight loss.

So, let's sum up, what can the limited consumption of B9 lead to? Vitamin deficiency is fraught with:

• Megaloblastic anemia;

• Mental illness;

• Problems with the stomach and intestines;

• Delayed puberty;

• The early arrival of menopause in women;

• Skin ailments;

• Stably bad health.

Therefore, having weighed all the risks, the first and least that you can do to maintain the body in tone is to saturate the diet with dark green vegetables and lettuce leaves. Otherwise, your doctors will have to interfere with your health problems.

Overdose and excess

The over-saturation of the human body with folic acid is a very rare phenomenon, but still real. This can happen when using the drug version of this drug in large quantities. To achieve its excess by taking appropriate food is not possible.

The main symptoms of an overdose of B9 in people of any age are digestive disorders, sleep problems and a marked excitability of the central nervous system.

Interrelation with other vitamins

Why at the same time with folic acid it is desirable to take a number of important substances, in particular vitamin B12? B9 without it is not able to correctly digest - that's the answer. The lack of cobalamin acts on the body in such a way that it becomes incapable of retaining minerals. Hence the slowing down of cell division, and hence the inhibition of development and growth. In addition, B9 is rapidly consumed when there is a large amount of methionine, which is found in meat products and cheese. Therefore, it is desirable to take care of the balance of all nutrients.

Please note that if you have one representative of group B in a certain type of product, you can state that there are others. Vitamins B6, B12, B9 in the complex are endowed with a wonderful ability to positively affect the emotional state of a person, having a beneficial effect on the nervous system.

B9 content in food

Who absolutely does not face a lack of folic acid, so it's the adherents of the vegetarian food system. After all, their main food is fresh greens and raw vegetables. Less fortunate conservationists and dishes cooked by cooking and frying will have to reconsider the approach to choosing food, otherwise sooner or later the body will fail.

There is vitamin B9 in many products . However, the championship belongs to the rich in this element vegetables, spinach and salad. To understand specifically, in which products the vitamin B9 is in the greatest quantity, we will be helped by separation into plant and animal sources.

Sources of plant origin:

• Most vegetables (carrots, beets, cabbage, cucumbers, pumpkin);

• Fruit variety (bananas, apricots, oranges, melons);

• Beans (peas, beans);

• Nut cultures (walnuts, almonds, peanuts, hazelnuts);

• A family of cereals (barley groats, oatmeal, buckwheat);

• Grass (dandelion, mint, plantain, nettle);

• Leaves of bushes and berries (dog rose, raspberry, currant, birch, millennia);

• Mushrooms (white, champignons, boletus).

Sources of animal origin:

• Fish products (tuna, salmon);

• Meat (chicken, lamb, beef, pork);

• Steam milk and products from it (cheese, cottage cheese);

• Eggs.

In fact, a person does not need too much vitamin B9. The required amount of it is easy to provide with the help of competent nutrition. Although, if it is not enough for someone, the reception of synthetic B vitamins will help. But still, natural products are a more reliable solution.

Maintaining Benefits

At the organization of a ration it is necessary to pay attention to that at processing of the goods by a heat it is possible to lose 90 percent of folic acid. If it is a question of boiled vegetables and meat, they lose from 70 to 90 percent of a useful vitamin. If you prefer to fry them, be prepared for the fact that 95 percent of B9 will disappear. Boil vegetables in the peel - 50 percent of the vitamin will save.

And, the longer you cook food, the less it becomes in the content of vitamin B9. The conclusion suggests itself: eating foods will have to be raw. There is an alternative - fry or cook should be very quickly, on high heat and with the lid closed.

Folic acid in the life of a future mother

Today it is difficult to meet a girl who, when planning a pregnancy, would not be aware of the special role of folic acid in the well-being of the mother and child during gestation and in the postpartum period. Taking in the necessary proportions of B vitamins, a woman can contribute to the proper formation of the placenta, prevent iron deficiency and provide resistance to infectious diseases.

A future mother should take care of the timely use of folic acid for two main reasons: for her own good and for the full development of the nascent fetus, in order to avoid pathologies and premature births. It will not be superfluous if several months before the conception of the child the course of taking vitamin B9 will be taken by both spouses. This will raise the baby's chances of being born mentally and physically healthy.

Dose B9 in pregnancy

We have already stipulated that for a full-fledged functioning of all body systems, an adult needs to take 200 micrograms of vitamin B9 every day. For pregnant women, this dose will exceed this rate by at least two times. In some cases, the doctor can increase it fourfold. This happens if the patient has a pronounced vitamin deficiency, emetic attacks at different stages of pregnancy. The same applies to women suffering from epilepsy or diabetes mellitus.

Vitamin in ampoules: purpose and action

In addition to providing themselves with vitamin B9 in the required amounts by using the gifts of nature, today there are other ways. This is acid reception in liquid form and in tablets. Vitamin B9 in ampoules is intended, mainly, for those who suffer from folic deficiency anemia or hair loss. In the second case, this drug is simply indispensable for women who dream of a luxurious head of hair. Moreover, this vitamin substance is very effective when creating special vitamin complexes aimed at preventing hair loss. To do this, you need to shake well and break the ampoule, add to your favorite shampoo or balm.