Green vegetables, lettuce leaves and different herbs are considered as leaders in the content of folic acid. Spinach, fennel, parsley, broccoli, green peas and leek are B9 vitamin well.
Instruction
1. Folic acid, or B9 vitamin. also call "vitamin from leaves" which easily collapses on light and at thermal treatment. Therefore for saturation of an organism folic acid products have to be fresh and used in the raw. The standard daily rate of consumption of folic acid for the adult is equal to 200 mkg.
2. Besides green salads and vegetables, folic acid contains in a large number in leaves of blackcurrant, dogrose, raspberry, a linden, a birch. Tea from fresh leaves of these plants possesses a pleasant flavor and extraordinary aroma. It is curative medicine and a well of B9 vitamin, and chilled – tonic in a hot flying weather.
3. The dandelion, a plantain, a ramson, mint, a nettle and other herbs are also rich with folic acid. In a wild look these plants can be met in forests, on fields and also in garden and seasonal dachas. There is a set of recipes of summer salads with addition of these plants having extraordinary advantage for health.
4. Besides greens, with B9 vitamin also other vegetables, for example, carrots, beet, peas, pumpkin, haricot, cucumbers are rich. The fresh just broken vegetables salad will fill an organism with important vitamin. Among mushrooms it is featured champignons and white (boletuses), they contain from 15 to 40 mkg of folic acid on 100 g of a product.
5. Among fruit the leading places on the content of folic acid are taken by bananas, a melon, apricots and oranges. Svezheotzhaty juice and cocktails from these fruit are a well of vitamins and minerals including B9. In them the content of this vitamin fluctuates from 5 to 17 mkg.
6. Walnut, almonds and a filbert most contain B9 vitamin in comparison with other nuts.
7. Barley grits, other cereals and coarse flour contain a number of folic acid. So, for example, in 100 g of flour from low grades of wheat and also rye and buckwheat there are about 35 mkg of B9 vitamin.
8. Folic acid in a number is produced by a human body on condition of healthy intestinal microflora and good general condition. But this quantity isn't enough completely to compensate need of the person for B9 vitamin. Folic acid doesn't collect in an organism therefore the products containing it have to enter a daily food allowance.