We enrich the diet: 8 affordable foods with folic acid

Folic acid — another name for vitamin B9. This substance is necessary for a person of any age and gender, but it is especially important for expectant mothers. Vitamin forms cells and is responsible for the synthesis of DNA elements. Folic acid is contained in foods that are in the diet of every person, but often it is not enough. If B9 deficiency occurs, it affects health, condition of hair and nails.

The editors of estet-portal.com offer a list of  8 foods that you should pay special attention to in order to provide the body with the necessary amount of folic acid.

• Benefits of vitamin B9: why the body needs it
• TOP 8 Folic Acid Products Available
• Highlights on the benefits of products with folic acid

The benefits of vitamin B9: why does the body need it

Women with children know about folic acid. Many have taken it during pregnancy. But  far from everyone knows that vitamin B9 is needed constantly, and not only during the period of bearing a child. Men know even less about it. Here are the reasons why everyone should eat more folic acid foods:

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• Recovery processes. Vitamin is needed for cell renewal throughout the body, including the brain. It also regulates the process of maturation of male spermatozoa.

• Combating stress. Folic acid improves self-control when stressed. For people suffering from increased irritability, it is vital.

• Reducing the negative impact of menopause.

  All women after 40 years of age need more vitamin B9 to adapt to the changes associated with the decline of the reproductive system. With menopause, it reduces unpleasant symptoms, normalizes hormonal balance.

  Getting rid of  pigmentation spots.
Folic acid helps your skin to better resist the harmful effects of UV rays and prevent  pigmentation.

• Extension of youthful skin.
Sufficient amount of vitamin — it is a simple prevention of age-related changes.

• Strengthening nails.
With B9 deficiency, nails become thinner, brittle, grow worse.

• Treatment for hair loss.
Folic acid is especially useful for hair. It prevents them falling out and appearance of early gray hair.

• Cancer Prevention
. There is no evidence that folic acid prevents the appearance of tumors, but it has been proven that its deficiency increases the risk of developing cancer.

Read also: What vitamins should women drink: the basics of women's health

It is important to remember that an excess of vitamin B9 is harmful, therefore, it should be taken in the form of pharmaceutical preparations only on the recommendation of a doctor. It is better to enrich the diet with quality products with folic acid. Daily Value of Vitamin — 400 mcg per day. Pregnant and lactating women need more — 500-600 mcg per day.

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TOP 8 folic acid foods available There are many good sources of folic acid, but it is not so much the list of foods as their availability. The editors of estet-portal.com offer only what you can buy in any supermarket:

This is a cheap but very good source of B vitamins. Learn how to cook chicken hearts, foie gras and other similar delicacies. Even if you don't like to cook soups with offal, it's worth it, because 100 grams of offal contains 345-770 mcg of an important vitamin.

1. Beef, pork and lamb liver.
100 grams of these products contains a daily dose of folic acid plus a host of other nutrients, including iron. The liver must be in the diet of families with children. It should be noted that pork liver is the least valuable from the point of view of the content of useful substances, but it makes the most delicious pâtés.

2. Legumes.
Beans, beans, soybeans are vital for vegetarians to make up for the deficiency of B vitamins. The content of folic acid in legumes reaches 230-370 mcg per 100 g.

3. Spinach.
This is a super-valuable product, which contains many valuable substances, including folic acid.

4. Asparagus.
A great option for a low-calorie healthy menu. If you love asparagus, try to cook it more often. It contains up to 130 micrograms of folic acid per 100 g.

5. Wheat.
Healthy whole grain bread, pasta, rolls are prepared from it. Choose only what will not harm your health and figure. So, 100 g of properly cooked pasta — that's 125 micrograms of vitamin B9.

6. Linen and  oil of 
Add flaxseeds to ready meals, season salads with linseed oil. This is an excellent source of not only folic acid (about 110 mcg per 100 g), but also other vitamins, omega-3.

7. Broccoli.
This is the most valuable type of cabbage. The amount of vitamins and microelements in broccoli is over the top. Cook it every day to protect yourself from avitaminosis, diabetes and other troubles.

8. All of the listed products are extremely beneficial for health. You won't have to spend crazy money or time searching. Include them in the daily diet and forget about vitamin B deficiency. Your hair, nails and skin will thank you.

Read also: Benefits of cereals: vital carbohydrates

Highlights on the benefits of products with folic acid The human body needs all the B vitamins, especially folic acid. Remember that:

B9 deficiency — this is a direct path to nervous exhaustion, disruption of the work of all organs and systems, and oncological diseases.

• Folic acid cares skin, hair, nails.

• Folic acid is especially useful for women, but and men also really need it.

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Hypervitaminosis can also become a problem, so it is better to get folic acid not from dietary supplements, but from available products. Save our list. It will be useful when compiling a menu for every day.

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