15 products with folic acid – in the menu of the future mother

In which products folic acid is in the greatest quantity? Read on Lady-Magazine.COM that need to be included in the menu of the future mother to get folic acid from products

Recommended by Russian scientists the rate of consumption of folic equivalent – 400mkg / day, pregnant women – 600mkg / day., and nursing mothers – 500mkg / day. True, the WHO recently significantly reduced these norms, but the meaning of this did not change: the human body needs folic acid as air, for its normal life activity.

See also: Why it is so important to get folic acid during pregnancy?

Where to get this vitamin and which products contain folic acid?

Vitamin B9 value or folic acid for the human body is undeniable, t.To it, she takes part in the processes of normal growth, operation and development of immune and cardiovascular systems. In other words, in the presence of this indispensable vitamin in the human body, the work of the heart and blood vessels will be at the height, immunity – at the proper level, and the skin is a healthy view.

Folic acid, first of all, Need pregnant women, T.To. its insufficient amount in the body of the future mother, especially in the initial periods, when the bodies of the baby are formed, leads to placental insufficiency, the formation of malformations from the fetus and miscarriage.

See also: Food rules in 1, 2, 3 trimesters of pregnancy.

In the maximum amount of folic acid is contained in products:

1. 

   Greens
   Not in vain, translated from Latin, folic acid means «sheet». Fresh lettuce leaves, spinach, onions, parsley rich in vitamin B9. So, 100 grams of spinach contains 80mkg folic acid, in parsley – 117mkg, in a salad – 40mkg, in green onions – 11mkg.

2. 

   Vegetables
   Leguminous crops (beans, beans, lentils), as well as cabbage (broccoli, color, Brussels, Kochanny) – a storehouse of the necessary vitamin B9. It is vegetables that serve as the main source of this priceless vitamin in the human body. So, in 100 grams of beans contained – 160mkg, in the cabbage – from 10 – 31 mg (depending on the type of cabbage), in Lentil – 180mkg – almost half of the daily norm of the person. Carrots, pumpkin, turnip, beets – these vegetables will not only enrich the body with folic acid, but also by other useful substances, and will also improve the intestinal peristalsis that for pregnant women is a relevant issue.

3. 

   Asparagus
   This is a medicinal plant related to the species of bulbous. In any sector of asparagus (white, green, purple) present minerals – calcium, copper, iron, potassium, phosphorus and many vitamins of groups A, B, C, E. In 100gr. Green Asparagus contains 262mkg folic acid – more than in other vegetables. Also asparagus is used in the treatment of cystitis, prostatitis, inflammation and bacterial infections. Asparagus – Malokalorior, therefore recommended as dietary food, as well as well reduces high pressure, activates the work of the heart, so for people after a heart attack is a panacea.

4. 

   Citrus
   One medium-sized orange contains about 15% of the daily regime of folates, 100 grams of lemon – 3mkg, and in Minole (tangerine hybrid) – about 80% of the daily need of folic acid. Folic acid is not deprived of pears, apples, apricots, currants, strawberries. As well as bananas, kiwi, pomegranate, grapes, papaya, raspberry.

5. 

   Whole grain products
   It is no secret that under the influence of heat treatment is destroyed by almost 90% of vitamin B9. In 100 grams of products such as buckwheat, wheat, rye, the number of Vitamin B9 we need is 50mkg, 37mkg, 35mkg, respectively. This amount of vitamins is fully learned if the grains in the germinated form are used, without affecting them thermally.

6. 

   Orekhi
   Hazelnut, pistachio, almonds, lump, walnut, cashew, earthwood (peanuts) are saturated with folic acid. In one cup of almonds contain 12% of the daily rate, and in the 100 grams of peanuts – 240mkg. Walnut has a folic acid 77mkg, hazelnut – 68mkg, almonds – 40mkg per 100 grams of product.

7. 

   Seeds
   No matter, fried or raw to eat pumpkin seeds, sunflower, flax or sesame. Anyway, you sat down your body with vitamins E, B6, B9, amino acids and minerals.

8. Watermelons, tomatoes
   Do not forget that folic
   

   Acid in products is well absorbed only with sufficient presence in the body of proteins and vitamin C, as well as B6 and B12. Tomato juice and watermelon flesh contain not only folic acid (15 -45mkg / 100g), but also by the content of vitamin C, thanks to which the iron is absorbed, is not inferior to citrus. For example, one particle slice contains 39% of the desired daily rate, and in 100 grams of tomatoes – 21% of the required norm (60mg / day) vitamin C.

9. 

   Corn
   100 grams of this sugar beloved contains 24mkg folic acid. In winter, most people use it in a canned form. But still pregnant women it is better to use fresh in food, rather than canned corn.

10. 

    Grain bread
    This food product containing folic acid and obtained from solid grain at the stage of germination leads to a normal exchange of substances and conclusion from the body of accumulated fats. 100 grams of such bread contains 30 μg of folic acid.

11. 

    Avocado
    Fans of exotic products to fill the lack of folic acid in the body can advise this tropical fruit. One avocado fruit contains 22% (90mkg) of the daily rate of vitamin B9 . In addition, avocado accommodates a considerable amount of vitamin C (5.77 mg / 100gr), B6 ​​(0.2 mg / 100gr) and fatty acids omega-3. But avocado do not advise the use of nursing mothers in their diet, because it can provoke a stomach disorder at the kid.

12. 

    Liver
    In addition to plant products, filling the lack of folic acid assist animal products. So, 100 grams of beef liver contains 240mkg, and in pork -225mkg, chicken – 240mkg. But remember that the bulk of vitamin B9 disappears under the influence of thermal processing.

13. 

    Cod liver
    This food product usually appears on our tables in canned. The liver of this fish is extremely nutritious, t.To. Contains other than folic acid, vitamins A, D, E, proteins, fishery, as well as unsaturated fatty acids.

14. 

    Eggs
    Besides chicken eggs, now became very popular quail eggs used in fresh form. In favor of quail eggs, scientists say, who claim that quail eggs contain all the most valuable for the human body trace elements. Quail eggs are not able to cause allergic reactions, and these birds cannot hurt salmonelles, so that they are allowed to eat raw even pregnant and children.

15. 

    Craises
    In 100 grams of rice cereals contained 19mkg, in oatmeal -29mkg, in a pearl – 24mkg, in bump and buckwheat – 32mkg folic acid.

In a healthy, active person who is balanced, In the thick intestine, the required value of vitamin B9 is produced. If you eat natural products, eat enough vegetables and fruits, then the lack of folic acid, however, like the rest of the vitamins, you do not threaten.

See also: Healthy Nutrition Rules for Beauty and Health.