Folic acid, or B9 vitamin is a water-soluble vitamin of group B. Unlike fat-soluble vitamins, it is very quickly brought out of an organism, sometimes even in original form. The microorganisms inhabiting intestines in a human body can independently produce this vitamin, but its quantity so isn't enough that the standard daily rate isn't even maintained. For this reason in a diet of the person there have to be those products which contain this vitamin in the structure.
Products which incorporate folic acid can be divided into products of animal and plant origin.
Among animal products leaders in availability of B9 vitamin are: liver and meat of pork, beef, mutton, meat of a rabbit, cod liver, jack mackerel, egg, dairy products and milk.
Plant products can be divided in addition into four subgroups, namely: herbs, vegetables, fruit and nuts.
From herbs it is possible to allocate parsley, a green salad, spinach, fennel, green onions. High content of folic acid in vegetable cultures. It is possible to refer carrots, beet, pumpkin, a green leafy vegetables, a garden radish, tomatoes, green peas, a cauliflower to them.
Oranges, bananas, apricots, peaches, pears, apples, grapes, melon, etc. and also juice from these fruit are very rich with B9 vitamin.
Among nuts are in the lead, a filbert, walnut, peanut, almonds. Especially there is a lot of folic acid in grain, buckwheat, barley, rice, pearl-barley. And also in a bakery goods from a coarse flour.
It is necessary to remember that the shortage of this vitamin can do harm to an organism. The lack of folic acid can provoke aggression, a depression or constant discontent at the person. There can be a headache, insomnia, weakness, loss of appetite.