What foods contain vitamin B9?
It must be remembered that in addition to iron and copper,Blood needs and vitamins. After all, folic acid - an indispensable assistant in the formation of new cells, as well as red blood cells, and without this vitamin cells can grow abnormally large. To ensure high blood quality, in addition to all of the above substances, vitamins B2, B12 and vitamin C are also needed.
The daily norm of vitamin B9.
In what quantities is the content of folic acid in the body necessary?
The recommended daily allowance for an average personYou need 400 mcg of folic acid, which is equal to a thousandth of a milligram. Pregnant women need a double dose, that is 800 mcg, and the mother breastfeeding - 600 mcg. People who drink alcohol, even sometimes (cocktails, wine, beer), most likely lacks vitamin B9, a special deficit is experienced by people suffering from alcoholism.
Increase the dose of folic acid is recommended when taking birth control pills, as well as with the active use of diuretics and bactericides.
Lack of vitamin B9.
The signs of a lack of vitamin B9 include: Weakness, forgetfulness, insomnia, a feeling of fatigue, pallor, depressive state, irritability, inflammation of the tongue and gums, in older people neuralgic pains.
An indispensable assistant folic acid isAnd vitamin B12, as it helps to properly produce red blood cells, also helps in the processing of fats, proteins and carbohydrates. Contains this vitamin in the kidneys, liver, green vegetables, fruits, yeast, in dry lentils and beans, and especially in wheat germs and uncooked grain.
Lack of folic acid is quite commonAnd leads to insomnia, irritability, forgetfulness and anemia. It is necessary to have a high content of vitamin B9 for women 3-4 months before pregnancy and especially during pregnancy, this will ensure its safe flow.
In deficiency, vitamin B9 often occurs inWomen with a disease such as cervical dysplasia (anomalies in cervical cells, may be precancerous), as well as in women taking birth control pills. In addition, a deficiency of folic acid is observed in people with mental disorders, depression, ulcerative colitis and Crohn's disease.
The bovine vitamin B9.
Vitamin B9 takes part in the role of coenzyme inDifferent enzyme reactions, it has a great effect in the exchange of amino acids, as well as in the biosynthesis of pyrimidine and purine bases, that is, nucleic acids, which determines the value of folic acid for the development and growth of tissues in the body. Folic acid is also necessary for the proper process of hematopoiesis, in addition, it enhances the work of the digestive organs.
Folic acid is used to accelerate the formation of red blood cells, which takes place in the hematopoietic tissue of the bone marrow, as well as in case of anemia for the regulation of hematopoiesis.
Foods that contain vitamin B9.
What are the foods you need to use to ensure that vitamin B9 is in sufficient volume?
Vitamin B9 is found in the products that we use every day. But, unfortunately, often we just destroy it by improper cooking.
The name of folic acid came from the Latin language and was formed from the word "Folium"- sheet. Hence it can be concluded that folic acid in good amounts is contained in green leaves, but in fresh ones. Therefore, green leaves can be made infusion, and use for this leaves persimmon, black currant, date palm, raspberry and dog rose. The medicinal properties are possessed by leaves of plantain, linden, birch, mint, dandelion, yarrow, needles, hinge, nettle, etc.
In large quantities, vitamin B9 is also contained in salad, parsley, cucumber, beetroot, cabbage, soy, lentils, in legumes, and from fruits - in oranges.
To foods containing folic acid, you canTo carry and meat, eggs and black bread from a flour of a rough grinding. Also, these products include the liver, in addition to vitamin B9, it contains other vitamins that help create wonderful blood - vitamins B2, B12, A, and iron.
Unfortunately, during cooking, folic acidThe acid decomposes. The total content of vitamin B9 depends on the duration of food preparation. After all, the longer you cook, the fewer vitamins will remain. Typically, with the usual cooking of foods takes more than 50% of folic acid. Hence it is concluded that everything must be eaten raw, if there is no need to fry or cook. If cooking on the stove is necessary, then it should be done as quickly as possible, on high heat and preferably in a closed vessel.
Unpacked fresh milk containsA lot of folic acid, but it is worth it to be pasteurized or sterilized, as all the beneficial properties of folic acid disappear. Vitamin B9 is the first thing you need to go to a pharmacy for poisoning with methyl alcohol or with usual alcohol poisoning. It is folic acid that can expel poisons from the body.