Folic acid can be produced by an organism in a small amount in intestines. But it, first, is possible only at healthy intestinal microflora. Secondly, this vitamin B very small amount, insufficient is produced to cover requirement of an organism. For compensation it is necessary to accept vitamins or to enter such products where folic acid contains into food.
B9 vitamin, or folic acid, was for the first time emitted from spinach leaves. Substance this extremely vulnerable – it is well dissolved in water, collapses under the influence of high temperature and on light. Therefore products almost don't contain it in a boiled look – in the course of preparation folic acid disappears. And even if long to keep products at the room temperature, vitamin collapses in them. That B9 vitamin got to an organism, it isn't necessary to store long vegetables and fruit, and instead of the welded or stewed dishes it is better to eat crude salads.
Where folic acid contains
Especially a lot of folic acid contains in herbs, a leafy vegetables of green color. Content of B9 vitamin is highest in spinach, a green salad and parsley, a green tops of vegetable of vegetables. There is a lot of it in cabbage leaves, in broccoli, in horse-radish and leek.
Leaves of blackcurrant, dogrose and raspberry, birch and linden, yarrow abound with folic acid. It contains also in a dandelion, mint and a plantain, a nettle, a goutweed, other herbs. Mushrooms, especially white are rich with this vitamin, champignons and boletuses – not for nothing they are considered as the most valuable among others. To pregnant women and nursing mothers can recommend to eat more carrots and beets and also pumpkin, cucumbers, peas and haricot. From fruit leaders in the content of folic acid are bananas and apricots, oranges and melons. The list of vegetable products where this substance contains, is very big, and them to list all is a little problematic. There is a lot of B9 vitamin in cereals, in barley grits, a coarse flour and products from it. Nuts – just a vitamin well, it belongs also to almonds, both walnut, and a filbert, and peanut. Among animal products the superiority is held fish – a tuna and a salmon, after her there are a pork, beef, a liver of animals, chicken meat, dairy products.
What folic acid is necessary for a human body for
It is difficult to overestimate advantage of folic acid for a human body. Without it development of red blood cells will be complicated that will have an adverse effect on structure and quality of blood. She is responsible for appetite and normal digestion. The relation of the person to unpleasant events, stressful situations directly depends on the sufficient content of B9 vitamin in an organism. At the shortage of his people doesn't feel in himself forces to be accepted to the solution of problems in case of their emergence and I am capable to be depressed. Production of "joy hormone" – serotonin – also in many respects depends on B9 vitamin.