Vitamin B9: Where Its Contained
Folic acid (vitamin B9) is difficult to keep. It is soluble in water, is easily destroyed by cooking and light. Detrimental to the vitamin B9 not only high temperatures, but the room temperature during long storage. Therefore, fruits and vegetables can not be stored for long periods, and instead of stewed and boiled dishes, prefer better salads with raw ingredients.
Sources of Folic Acid
Vitamin B9 is found in many foods, but is rapidly degraded during storage and processing.
- Green leafy vegetables: parsley, cabbage, lettuce, green onions, spinach,
- Herbs: leaves of wild rose, black currant, raspberry, lime, birch;
- Plants: dandelion, peppermint, nettle, plantain, yarrow, and others;
- Vegetables: tomatoes, beets, peas, beans, lentils, carrots, cucumbers, grains, pumpkin and others
- Fruits and berries: watermelon, cantaloupe, bananas, apricots, oranges,
- animal products: animal liver, pork, beef, lamb, chicken, eggs, cottage cheese, milk, fish (salmon, tuna).
Certain amounts of folic acid can be produced in the human gut by the microflora.
Folic Acid Daily Requirement
Vitamin B9 is needed in small doses, but regularly 200 mcg. night. Women during pregnancy should be doubled, tripled and sometimes more, depending on the characteristics of women's health and pregnancy.
Despite the fact that folic acid is found in many foods, it is not easy to get it from the food. Part is lost during cooking, about half is spent in the digestion of food, as well as under the influence of drugs, alcohol, with abnormal liver function, an excess or deficiency of other substances in the body.
Folic acid is not absorbed in case of a shortage of vitamin B12 and is rapidly consumed at its excess . Therefore, it is important to always keep an eye on the balance of these two substances in the body.
If the cells do not have enough vitamin B12, then they do not hold vitamin B9, which can cause termination of their division. This condition is especially dangerous for pregnant women, as there is a fetal growth retardation as a result of which it can be viable.
Additional amounts of folic acid are necessary for those who lead an active lifestyle and likes to sunbathe in the sun.
Primarily vitamin B9 is needed for children and adolescents to provide them with the full development and growth. Along with folic acid the body must be supplied with enough vitamin C.
Vitamin B9 How to Save It
One of the most common forms of hypovitaminosis is folate deficiency. All people will sooner or later pass passage antibiotics. As a result of the intestinal flora, which produces folic acid is destroyed. In such cases it is necessary to take yoghurts, complexes with bifidobacteria to restore the intestinal flora.
Vitamin B9 is destroyed by heat treatment. So try to eat foods raw or cook them quickly in a pot with the lid is closed.
Folic acid is found in raw milk, it disappears when pasteurization, boiling. Therefore, you should not neglect nutrients containing vitamin B9.