Folic acid also has a second name. This is vitamin B9. It is found in many foods. Among them are animal and plant products, grains and legumes, herbs, vegetables and fruits. In addition, vitamin B9 is also produced by the intestines during normal functioning. But in order to meet the daily requirement, it is also necessary to consume folic acid in foods.
Vitamin B9
The role of folic acid for the body
A sufficient amount of folic acid in the body has a beneficial effect on the state of the immune system. This means that the ability to resist many diseases increases, vigor appears, and it becomes easier to resist the stress and depression that are so common today.
Vitamin B9 also takes an active part in hematopoiesis. Thanks to this element, the condition of the circulatory system significantly improves, blood vessels are strengthened and cleansed of toxins, and the heart works like a clock. All this cannot but affect appearance. In particular, if folic acid in foods is consumed in sufficient quantities, the skin becomes clear, healthy and glowing.
Vitamin B9 is very important for growth. Therefore, it must be provided to children in sufficient quantities. Also, the norm in folic acid consumption increases in pregnant women. They need this component in order for the gestation of the fetus to proceed safely. Otherwise, various pathologies may develop, and in particularly difficult cases, even a miscarriage is possible.
Folic acid: table with productsFoods High in Folic Acid
There is a fairly extensive list of foods that contain folic acid. It makes sense to list only those in which its percentage is quite high. To be able to roughly compare the indicators, it should be noted that the daily intake of folic acid ranges from 200 to 400 mcg. The figures below indicate the amount of this substance in 100 g of product.
Asparagus
Asparagus is a useful and even medicinal plant. It contains a high amount of folic acid - 262 mcg. In addition, it is rich in a number of other vitamins - A, B, C, E, as well as minerals such as copper, iron, potassium and calcium. All these elements together ensure high-quality absorption of folic acid by the body.
Nuts
Vitamin B9 is found in many types of nuts. The leaders among them are: almonds (40 mcg), walnuts (77 mcg), cashews (25 mcg), hazelnuts (68 mcg), pistachio (51 mcg) and peanuts (240 mcg). In general, all nuts are healthy and necessary in certain quantities in the daily diet, as they are rich in a large number of beneficial chemical compounds. It is best to eat them unfried.
Seeds
By consuming sunflower, pumpkin, sesame or flax seeds, roasted or raw, you are replenishing not only folic acid, but also vitamins B6 and E and many minerals and amino acids.
Liver
Folic acid is also present in high concentrations in animal products. For example, beef and chicken liver contain 240 mcg, and pork liver - 225 mcg. But if possible, it is better to prefer plant products that do not require cooking, since exposure to temperature can destroy a significant part of the beneficial elements.
Eggs
A lot of folic acid is found in the eggs of various birds. The most common are chicken and quail. At the same time, the latter can be safely consumed raw, which means that in this way vitamin B9 will enter the body in full.
Greenery
Onions (11 mcg), parsley (117 mcg), lettuce (40 mcg), spinach (80 mcg) and other greens are rich in vitamin B9. In addition, they can be consumed without heat treatment, adding them to most different dishes. These can be soups, main dishes, and, of course, salads. If you make such a small adjustment to your diet, then you can forget about folic acid deficiency.
Legumes
Various legumes are famous for their high content of vitamin B9. In particular, beans contain 160 mcg of this beneficial substance, lentils - 180 mcg, and beans - 115 mcg.
Vegetables and fruits
Many fruits and vegetables are high in folic acid. The leaders among them are those that have a green color - broccoli, avocado, Brussels sprouts, cauliflower and white cabbage, as well as citrus fruits. These products are best consumed without prior heat treatment in the form of fresh salads.
Features of the intake and absorption of folic acid
Folic acid in foods should be consumed by everyone without exception, since it is very important for the body, this is especially true in modern big cities. In addition, this substance has the property of being quickly eliminated by the body in case of an overdose, and therefore, an overdose is practically excluded (in order for this to happen, it is necessary to exceed the norm by a hundred times).
It should be borne in mind that folic acid is absorbed only if there is a sufficient amount of vitamins C and B12 in the body. It is best to use them all together. In order to preserve maximum folic acid in foods, it is better to consume them fresh.
Pregnant women and nursing mothers need this element most of all. Also children and adolescents to ensure normal growth. But in modern society Almost everyone needs folic acid, since nowadays there is a high pace of life, lack of sleep, stress and increased physical activity.
ADVICE To make objects on the screen larger, press Ctrl + Plus, and to make objects smaller, press Ctrl + Minus
The benefits of vitamin B9 - folic acid - have been known for a long time. It participates in metabolic processes, DNA production, stimulates the synthesis of immune blood cells, and normalizes the functioning of the digestive system in the human body. This substance plays a special role in the development of the neural tube of the fetus, normal growth, and development of the placenta. Therefore, folic acid is essential for pregnant women.
Why the human body needs it, what diseases can be caused by folic acid not received by the body, contained in products: which ones, I will tell you on our website www.site.
The role of folic acid in the human body
It is necessary for the functioning of the immune, central nervous system, and for the normal functioning of the digestive tract. Vitamin B9 is involved in energy metabolism, hematopoiesis, and successful cell division. It is needed to maintain normal concentrations of red blood cells found in the bone marrow.
This substance is especially necessary during pregnancy. Since its deficiency can lead to birth defects in a child, for example, spina bifida. In addition, folate deficiency often leads to premature birth.
It is used in the complex treatment of atherosclerosis, osteoporosis, various types depression. It is effective as a preventive measure for iron deficiency anemia, liver, stomach, and intestinal diseases. Vitamin complexes with vitamin B9 are recommended to be taken for diseases of the heart, blood vessels, for the treatment of alcoholism and other health disorders.
Folic acid deficiency
A deficiency of this substance is accompanied by rapid fatigue, loss of appetite, and causeless weight loss. Anemia and irritability are often observed. Lack of vitamin B causes sleep disturbances, insomnia, headaches, and forgetfulness.
Often, a deficiency of this substance occurs in women with an abnormality of cervical cells or in those taking oral contraceptives. Also, its deficiency occurs in people with mental disorders, depression, Crohn's disease, and ulcerative colitis.
The most dangerous consequences of folic acid deficiency can occur in pregnant women. This condition is very dangerous for the unborn baby, as it can provoke the development of developmental anomalies in the fetus - from spina bifida to damage to the nervous system and serious deformations of the body structure.
Also, a deficiency of this vitamin can lead to the development of certain cancers, for example, rectal cancer.
How much vitamin B9 does a person need?
A healthy person should receive 400 mcg of folate per day.
Pregnant women require twice as much vitamin B9 - 800 mcg.
For mothers breastfeeding - 600 mcg.
It also follows that people who drink alcohol (even occasionally) usually have a deficiency of this substance. They also need an increased dose of vitamin B9.
It is necessary to increase the consumption of foods high in this vitamin when taking contraceptives, when using diuretics, and bactericidal drugs.
Increased doses of acid are used for anemia, as well as to normalize hematopoiesis.
What foods contain folic acid?
Many foods contain this substance. They can be divided into 2 groups: Products of plant and animal origin.
Plant products: Garden greens, lettuce leaves, vegetables, especially green ones, fresh carrots, beans, beans, peas, lentils. There is also a lot of vitamin B9 in wheat, rye bran, cereals, and nuts, especially forest ones. It contains yeast, lemons, oranges, bananas, root vegetables, pumpkin, etc.
Animal products: pork, pork, lamb liver, beef, beef liver, chicken egg yolk, salmon, fatty herring, milk, dairy products.
This substance can also be synthesized in the human large intestine, with the help of bifidobacteria and lactobacilli.
It must be said that vitamin B9 is necessary for the normal functioning of vitamin B12 in the body, during the synthesis of red blood cells, the processing of carbohydrates, fats, and proteins.
But when foods are cooked, folic acid is destroyed, so it is best to eat foods raw if possible. Except, of course, meat and liver. When cooking, especially for a long time, more than half of the folic acid contained in foods is destroyed.
If a product needs to be cooked, it is best to do it quickly, turn on high heat, and use a sealed container for cooking.
In winter and spring, when there is a lack of fresh vegetables, fruits, herbs - the main source of folate, as well as for medicinal purposes, you can take folic acid preparations, or vitamin complexes that contain it. Be healthy!
When compiling a diet, it is important to give preference to foods containing large amounts of vitamins and minerals. However, most often people pay attention to the content of common vitamins A, C, E. In this case, insufficient attention is paid to B vitamins. But folic acid (vitamin B9) is of maximum value for the human body. The benefits of folic acid include hematopoiesis, improvement of blood quality, and synthesis of RNA and DNA. Therefore, it is important to include foods with vitamin B9 in your diet. From the article you will learn which foods contain folic acid.
Where is vitamin B9 found: animal products
When considering the list of foods that contain folic acid, you should pay special attention to products of animal origin. First of all, this is the liver of cod, beef, pork, and chicken. For example, 100 grams of beef liver contains 240 mcg of vitamin B9, and the calories in beef liver are only 127 kcal. In pork liver, the content of this vitamin is slightly less - 225 mcg. Do not forget to include in your diet at least once a week canned cod liver, rich in unsaturated fatty acids, fish oil, proteins and many vitamins.
The leader among animal products rich in vitamin B9 is fish: salmon, tuna, trout, salmon. It is best boiled or steamed.
What other foods contain folic acid? Of course, in dairy products: kefir, fresh milk, sour cream, cheese, cottage cheese. We recommend choosing natural homemade milk, without chemicals in the composition. This will bring maximum benefit to your body.
The list of foods containing folic acid includes chicken and quail eggs. Eat them raw whenever possible. It is especially useful to include raw quail eggs in your diet, which do not cause allergic reactions. In addition, quails do not suffer from salmonellosis, so even children and pregnant women can eat their eggs raw.
Please note that the high folic acid content of foods will be reduced during cooking.
Folic acid in plant foods
If we consider the question of which foods contain the most folic acid, then we need to talk about leafy green vegetables and herbs. They are the leaders in the content of vitamin B9 in food products.
Spinach, parsley and green tops of vegetables are foods rich in vitamin B9. large quantities. For example, 100 grams of spinach contains 80 mcg of vitamin B9, parsley contains even more - 117 mcg per 100 grams. Don't forget about mint, lettuce, blackcurrant leaves, nettle, wild garlic, broccoli and other herbs.
Vegetables such as carrots, beets, turnips, cucumbers, champignons, and pumpkin also contain folic acid. By including them in your diet, you will protect yourself from the formation of cancer cells and improve the functioning of your gastrointestinal tract.
Folic acid is found in large quantities in fruits and berries. The leaders are apricots, bananas, kiwis, raspberries, pomegranates and melons. It is worth highlighting citrus fruits (oranges, tangerines, grapefruits). By eating 1 orange a day, you provide up to 15%daily requirement of folic acid .
Legumes are also foods rich in vitamin B9. for example, lentils contain 180 micrograms of folic acid per 100 grams.
Whole grains are not the richest foods in folic acid. Per 100 grams of buckwheat there is about 50 mcg of vitamin B9. The advantage of whole grain crops is that they do not need to be affected by heat if they are sprouted. In this case, folic acid in the human body will be completely absorbed.
Folic acid in nuts is present in sufficient quantities to satisfy up to 100% daily norm. The leaders here are almonds, hazelnuts, cashews, peanuts, walnuts, and pistachios. For example, 100 grams of peanuts contain 240 mcg of folic acid! Include sunflower, pumpkin, sesame or flax seeds in your diet. They are rich not only in Vitan B9, but also in amino acids, vitamin E, B6. It is not necessary to process nuts and seeds, so the vitamin will be absorbed as much as possible.
Foods containing folic acid and vitamin B12
Vitamins B9 and B12 are directly involved in the formation of red blood cells and hematopoiesis. Therefore, foods rich in folic acid and vitamin B12 are extremely important to take to prevent anemia.
Meat, animal by-products, dairy products, honey, eggs, yeast and wholemeal flour are a list of foods that simultaneously contain these two B vitamins. Now you know which foods contain folic acid and vitamin B12. Include them in your diet to prevent diseases associated with anemia.
Foods containing folic acid: table
If you don't know which foods are rich in folic acid (vitamin B9), the table below will help you figure it out. We present to your attention foods rich in folic acid: the table is very simple, you can quickly create your diet by including plant or animal products that contain vitamin B9.
| Product | Folic acid | % of the daily value in 1 serving weighing 2OOg |
| beef liver | 240mcg | 120% |
| peanut | 240mcg | 120% |
| beans | 229mcg | 115% |
| sunflower seeds | 227mcg | 114% |
| spinach | 194mcg | 97% |
| seaweed (kelp) | 180mcg | 90% |
| green dill | 150mcg | 75% |
| Cod liver | 110mcg | 55% |
| beet | 109mcg | 54.5% |
| nut (walnut) | 98mcg | 49% |
| avocado | 89mcg | 44.5% |
| basil | 68mcg | 34% |
| broccoli) | 63mcg | 31.5% |
| cauliflower | 57mcg | 28.5% |
| pumpkin seeds | 58 mcg | 29% |
| oats | 56mcg | 28% |
| asparagus | 52mcg | 26% |
| nuts (pistachios) | 51mcg | 25.5% |
| mushroom (honey mushroom) | 48mcg | 24% |
| greens (salad) | 46mcg | 23% |
| nut (almond) | 44mcg | 22% |
| white cabbage | 43mcg | 21.5% |
| mango | 43mcg | 21.5% |
| peas | 42mcg | 21% |
| corn | 42mcg | 21% |
| pomegranate | 38mcg | 19% |
| wheat | 38mcg | 19% |
| nut (pine) | 34mcg | 17% |
| buckwheat | 30mcg | 15% |
| green onions | 30mcg | 15% |
| orange | 30mcg | 15% |
| mushroom (champignon) | 28mcg | 14% |
| coconut pulp | 26mcg | 13% |
| kiwi | 25mcg | 12.5% |
| blackberry | 25mcg | 12.5% |
| Strawberry wild-strawberry | 24mcg | 12% |
| tangerine (clementine) | 24mcg | 12% |
| chilli | 23mcg | 11.5% |
| eggplant | 22mcg | 11% |
| raspberries | 21mcg | 10.5% |
| brown rice | 20mcg | 10% |
| pearl barley (barley) | 19mcg | 9.5% |
| onion | 19mcg | 9.5% |
| mushroom (white) | 17mcg | 8.5% |
| coconut milk | 16mcg | 8% |
| tangerines (regular) | 16mcg | 8% |
| brown potatoes | 14mcg | 7% |
| passion fruit | 14mcg | 7% |
| green sorrel | 13mcg | 6.5% |
| grapefruit | 13mcg | 6.5% |
| yam (sweet potato) | 11mcg | 5.5% |
| lemon | 11mcg | 5.5% |
| Dill seeds | 10mcg | 5% |
| mushroom (morel) | 9mcg | 4.5% |
| celery root vegetable | 8µg | 4% |
| white and red currants | 8µg | 4% |
| rambutan | 8µg | 4% |
| pear | 7µg | 3.5% |
| figs | 6µg | 3% |
| nectarine | 5µg | 2.5% |
| grape | 4µg | 2% |
| cherries | 4µg | 2% |
| watermelon | 3mcg | 1.5% |
| quince | 3mcg | 1.5% |
SOURCE: https://vk.com/vkhousewife
Folic acid is a water-soluble B9 vitamin necessary for the growth and development of the immune and circulatory systems.
Lack and deficiency of folic acid is a threat to good health. Even the perception of stressful situations depends on the required B9 content in the body. If you lack vitamins, you will deal with pressing problems without enthusiasm and mood. The body will release more adrenaline into the blood, thereby helping to fight stress, but the psychological state will change for the worse, dissatisfaction and aggression will appear instead of activity. About a third of patients who turn to psychiatrists for help suffer from folic acid deficiency. When its reserves are replenished, diseases often improve and disappear.
B9 deficiency
Lack of B9 during pregnancy can lead to fetal developmental disorders and severe anomalies:
- defect of the neural tube of the embryo, which is fundamental to the nervous system;
- cerebral hernia;
- hydrocephalus;
- anencephaly;
- various congenital mental pathologies;
- inhibition of physical and mental development;
- congenital deformity, cleft lip;
- lead to miscarriage, premature birth, birth of a premature baby;
- stillbirth.
This problem can be avoided by giving the body a sufficient amount of folic acid. Interestingly, during the postpartum period, B9 helps relieve depression and promotes good lactation. That is why it is important to eat foods daily that contain the folic acid the body needs. B9 also helps normalize the process of puberty in girls if it is delayed. Even with the influence of the vitamin, you can get a delay from the menopausal pause.
In addition, the vitamin affects boys and their puberty. With chronic deficiency in men, viable, full-fledged sperm are not formed. They are formed with many defects, which eliminates the likelihood of conception, leading to infertility.
If the body does not receive enough folic acid, skin diseases such as acne, psoriasis and others may appear.
Symptoms of B9 deficiency: fatigue, migraine, weakness and pallor, sleep disturbances, irritability, bad memory, gastrointestinal problems, decreased appetite, weight loss. With an acute deficiency of the substance in the body, a person becomes aggressive and even hostile towards the world around him, and paranoia and mania may develop. In the case of severe and prolonged B9 deficiency, the dangerous condition of megaloblastic anemia quickly begins to develop, requiring emergency treatment in a hospital, otherwise there is a high risk of death.
Vegetarians, it turns out, do not experience B9 deficiency because they eat a lot of vegetables and herbs. But people who often eat refined, overcooked, and canned foods are in dire need of taking folic acid.
Excess B9
We can say that folic acid is a vitamin that is very difficult for the body to oversaturate by including foods that contain it in the diet. It’s hard to imagine that you can eat so many greens to provoke hypervitaminosis. Folic acid is not toxic; it cannot accumulate in our body. Its surplus that was not used to create blood, the process of cell renewal, etc. are removed from the body.
If a child regularly receives synthetic vitamin B9 in large quantities, his body may respond with increased excitability and digestive disorders; in an adult, sleep disturbance may be added to these troubles.
Prolonged intake of B9 in large doses during pregnancy is a threat to mother and baby: the level of B12 in the blood decreases, which leads to anemia, provokes stomach upsets, changes in kidney function, and increased nervous excitability. Also, against the background of a consistently elevated level of B9 in the blood of a pregnant woman, a child may be born with a predisposition to allergic and asthmatic diseases. At the same time, a slight excess of the daily dose of folic acid is safe.
Impact on the body
The hormone serotonin, the “hormone of joy,” can be produced in sufficient quantities only under conditions when there is enough folic acid in the body. It turns out that there are very few people who do not lack it, which is one of the causes of depression, neuroses and other nervous disorders. Substances synthesized in the brain thanks to the assistance of B9 are responsible for ensuring the timely transmission of nerve impulses and the production of special hormones that effectively combat stress. Therefore, against the background of the fact that you do not receive enough folic acid, first of all, the immune system and the nervous system suffer.
Folic acid in the diet
What foods contain this vitamin? B9 is found in many ingredients that can be used to diversify your diet.
Particularly rich in this element: leafy green vegetables, as well as herbs.
Spinach, lettuce, parsley, dill, green onions, tops of many vegetables, cabbage, leeks and horseradish are sources of the necessary vitamin. Folic acid is also found in the foliage of black currant, raspberry, linden and yarrow, dandelion and plantain, mint, and nettle.
Make sure you have the following products on your table: beets, beans, peas, carrots, pumpkin, cucumbers and champignons. Among the nuts that contain folic acid are the leaders: walnuts, almonds, hazelnuts and peanuts. If we talk about products of animal origin, these are: fish (tuna, salmon), liver, meat and dairy products.
Daily norm
The best way to get your daily requirement necessary vitamins– introducing a variety of foods into the diet. Most people get enough folic acid if they eat right. The amount of each necessary element depends on gender, age, and lifestyle characteristics. In addition, factors such as the presence of illness or pregnancy must be taken into account.
Doctors advise adhering as closely as possible to the optimal daily intake, which varies from a minimum of 200 mcg. up to 500 mgk. Consumption of folic acid as a component of food is also important because the substance is not synthesized in the body on its own, being a natural compound, it is consumed with food. Another source of folic acid is the microflora of the gastrointestinal tract.
Newborns:
- from 0 months to six months: 65 mcg;
- from 7 to 12 months: 80 mcg.
Daily norm for preschoolers and schoolchildren:
- from 1 to 3 years: 150 mcg;
- from 4 to 8 years: 200 mcg;
- from 9 to 13 years: 300 mcg.
Daily folic intake for adolescents and adults:
- boy, man over 14 years old and older: 400 mcg;
- girl, woman over 14 years old, also older: 400 mcg;
- pregnant women 18 years old: 600 mcg;
- pregnant women over 19 years of age and older: 500 mcg;
- nursing: 500 mcg.
Deficiency can cause:
- diarrhea;
- gray hair;
- mouth ulcers;
- stomach ulcers;
- slow growth;
- swollen tongue.
Products containing B9 (per 100 g)
| Product | Folic acid | % of the daily value in 1 serving weighing 2OOg |
| beef liver | 240mcg | 120% |
| peanut | 240mcg | 120% |
| beans | 229mcg | 115% |
| sunflower seeds | 227mcg | 114% |
| spinach | 194mcg | 97% |
| seaweed (kelp) | 180mcg | 90% |
| green dill | 150mcg | 75% |
| Cod liver | 110mcg | 55% |
| beet | 109mcg | 54.5% |
| nut (walnut) | 98mcg | 49% |
| avocado | 89mcg | 44.5% |
| basil | 68mcg | 34% |
| broccoli) | 63mcg | 31.5% |
| cauliflower | 57mcg | 28.5% |
| pumpkin seeds | 58 mcg | 29% |
| oats | 56mcg | 28% |
| asparagus | 52mcg | 26% |
| nuts (pistachios) | 51mcg | 25.5% |
| mushroom (honey mushroom) | 48mcg | 24% |
| greens (salad) | 46mcg | 23% |
| nut (almond) | 44mcg | 22% |
| white cabbage | 43mcg | 21.5% |
| mango | 43mcg | 21.5% |
| peas | 42mcg | 21% |
| corn | 42mcg | 21% |
| pomegranate | 38mcg | 19% |
| wheat | 38mcg | 19% |
| nut (pine) | 34mcg | 17% |
| buckwheat | 30mcg | 15% |
| green onions | 30mcg | 15% |
| orange | 30mcg | 15% |
| mushroom (champignon) | 28mcg | 14% |
| coconut pulp | 26mcg | 13% |
| kiwi | 25mcg | 12.5% |
| blackberry | 25mcg | 12.5% |
| Strawberry wild-strawberry | 24mcg | 12% |
| tangerine (clementine) | 24mcg | 12% |
| chilli | 23mcg | 11.5% |
| eggplant | 22mcg | 11% |
| raspberries | 21mcg | 10.5% |
| brown rice | 20mcg | 10% |
| pearl barley (barley) | 19mcg | 9.5% |
| onion | 19mcg | 9.5% |
| mushroom (white) | 17mcg | 8.5% |
| coconut milk | 16mcg | 8% |
| tangerines (regular) | 16mcg | 8% |
| brown potatoes | 14mcg | 7% |
| passion fruit | 14mcg | 7% |
| green sorrel | 13mcg | 6.5% |
| grapefruit | 13mcg | 6.5% |
| yam (sweet potato) | 11mcg | 5.5% |
| lemon | 11mcg | 5.5% |
| Dill seeds | 10mcg | 5% |
| mushroom (morel) | 9mcg | 4.5% |
| celery root vegetable | 8µg | 4% |
| white and red currants | 8µg | 4% |
| rambutan | 8µg | 4% |
| pear | 7µg | 3.5% |
| figs | 6µg | 3% |
| nectarine | 5µg | 2.5% |
| grape | 4µg | 2% |
| cherries | 4µg | 2% |
| watermelon | 3mcg | 1.5% |
| quince | 3mcg | 1.5% |
It is important that the body receives the required amount of folic acid daily from foods containing it. Watch your diet, let it be varied and healthy; your physical and psychological state largely depends on nutrition.
Anna Mironova
Reading time: 13 minutes
A A
The intake rate of folic equivalent recommended by Russian scientists is 400 µg/day, for pregnant women – 600 µg/day, and for nursing mothers – 500 µg/day. True, the WHO has recently significantly reduced these standards, but the meaning has not changed: the human body needs folic acid, like air, for its normal functioning.
Where can I get this vitamin, and what foods contain folic acid ?
The value of vitamin B9 or folic acid for the human body is undeniable, since it takes part in the processes of normal growth, functioning and development of the immune and cardiovascular vascular systems . In other words, if there is sufficient presence of this essential vitamin in the human body, the functioning of the heart and blood vessels will be at its best, immunity will be at the proper level, and the skin will have a healthy appearance.
Folic acid is primarily necessary for pregnant women , because its insufficient amount in the body of the expectant mother, especially in the initial stages, when the baby’s organs are formed, leads to placental insufficiency, the formation of defects in the fetus and miscarriage.
The maximum amount of folic acid is found in the following foods:
Greenery
It is not for nothing that, translated from Latin, folic acid means “leaf”. Fresh lettuce, spinach, onion, and parsley are rich in vitamin B9. So, 100 grams of spinach contains 80 µg of folic acid, parsley - 117 µg, lettuce - 40 µg, green onions - 11 µg.- Vegetables
Legumes (beans, beans, lentils), as well as cabbage (broccoli, cauliflower, Brussels sprouts, cabbage) are a storehouse of essential vitamin B9. It is vegetables that serve as the main source of this invaluable vitamin entering the human body. So, 100 grams of beans contain - 160 micrograms, cabbage - from 10 - 31 micrograms (depending on the type of cabbage), lentils - 180 micrograms - almost half of a person’s daily requirement. Carrots, pumpkin, turnips, beets - these vegetables will not only enrich the body with folic acid, but also other useful substances, and will also improve intestinal motility, which is a pressing issue for pregnant women. 
Asparagus
This is a medicinal plant belonging to the bulbous species. Any variety of asparagus (white, green, purple) contains minerals - calcium, copper, iron, potassium, phosphorus and many vitamins of groups A, B, C, E. B 100g. Green asparagus contains 262 micrograms of folic acid - more than other vegetables. Asparagus is also used in the treatment of cystitis, prostatitis, inflammation and bacterial infections. Asparagus is low in calories, therefore it is recommended as a dietary food, and it also reduces high blood pressure and activates the heart, so it is a panacea for people after a heart attack.
Citrus
One medium-sized orange contains about 15% of the daily requirement of folate, 100 grams of lemon - 3 mcg, and mineola (tangerine hybrid) - about 80% of the daily requirement of folic acid. Pears, apples, apricots, currants, and strawberries are not deprived of folic acid. And also bananas, kiwi, pomegranate, grapes, papaya, raspberries.- Whole grain products
It is no secret that almost 90% of vitamin B9 is destroyed under the influence of heat treatment. In 100 grams of products such as buckwheat, wheat, rye, the amount of vitamin B9 we need is 50 mcg, 37 mcg, 35 mcg, respectively. This amount of vitamins will be fully absorbed if you consume sprouted grains without thermally affecting them. 
Nuts
Hazelnuts, pistachios, almonds, hazels, walnuts, cashews, and groundnuts (peanuts) are rich in folic acid. One glass of almonds contains 12% of the daily value, and 100 grams of peanuts contain 240 micrograms. Walnuts contain 77 micrograms of folic acid, hazelnuts – 68 micrograms, almonds – 40 micrograms per 100 grams of product.- Seeds
It doesn’t matter whether you eat pumpkin, sunflower, flax or sesame seeds roasted or raw. One way or another, you saturate your body with vitamins E, B6, B9, amino acids and minerals. - Watermelons, tomatoes
Do not forget that folic acid in foods is well absorbed only if there is sufficient protein and vitamin C in the body, as well as B6 and B12. Tomato juice and watermelon pulp contain not only folic acid (15-45 mcg/100g), but also the content of vitamin C, due to which iron is absorbed, is not inferior to citrus fruits. For example, one slice of watermelon contains 39% of the required daily requirement, and 100 grams of tomatoes contains 21% of the required requirement (60 mg/day) of vitamin C. - Corn
100 grams of this sugar favorite contains 24 micrograms of folic acid. In winter, most people consume it in canned form. But still, it is better for pregnant women to eat fresh rather than canned corn. - Grain bread
This food product, containing folic acid and obtained from whole grains at the sprouting stage, leads to normal metabolism and the removal of accumulated fats from the body. 100 grams of this bread contains 30 mcg of folic acid. - Avocado
For lovers of exotic foods, this tropical fruit can be recommended to compensate for the lack of folic acid in the body. One avocado contains 22% (90 mcg) of the daily value of vitamin B9. In addition, avocado contains a considerable amount of vitamin C (5.77 mg/100 g), B6 (0.2 mg/100 g) and omega-3 fatty acids. But nursing mothers are not advised to use avocado in their diet, because it can cause stomach upset in the baby. - Liver
In addition to plant products, animal products will help replenish the lack of folic acid. So, 100 grams of beef liver contains 240 micrograms, pork liver - 225 micrograms, chicken liver - 240 micrograms. But remember that the bulk of vitamin B9 disappears under the influence of heat treatment. - Cod liver
This food product usually appears on our tables in the form of canned food. The liver of this fish is extremely nutritious, because... In addition to folic acid, it contains vitamins A, D, E, proteins, fish oil, as well as unsaturated fatty acids. 
Eggs
In addition to chicken eggs, quail eggs, consumed fresh, have now become very popular. Scientists speak in favor of quail eggs, who claim that quail eggs contain all the most valuable microelements for the human body. Quail eggs are not capable of causing allergic reactions, and these birds cannot suffer from salmonellosis, which is why they are allowed to be consumed raw even by pregnant women and children.- Cereals
100 grams of rice cereal contains 19 µg, oatmeal - 29 µg, pearl barley - 24 µg, barley and buckwheat - 32 µg of folic acid.
In a healthy, active person who eats a balanced diet, the large intestine produces the required amount of vitamin B9 . If you are eating natural products, you eat enough vegetables and fruits, then you will not be in danger of a lack of folic acid, like other vitamins.