Folic acid, or vitamin B9, is a water-soluble vitamin of group B. Unlike fat-soluble vitamins, it is very rapidly excreted from the body, sometimes even in its original form. The microorganisms that inhabit the intestines in the human body can independently produce this vitamin, but its amount is so small that the daily norm is not even supported. That is why in the human diet should be those products that contain this vitamin in their composition.
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Products that incorporate folic acid can be divided into animal and vegetable products.
Among the products of animal origin, the leaders in the presence of vitamin B9 are: liver and pork meat, beef, lamb, rabbit meat, cod liver, horse mackerel, chicken egg, dairy products and milk.
Vegetable products can be further divided into four subgroups, namely: herbs, vegetables, fruits and nuts.
Of the herbs, parsley, green salad, spinach, dill, green onions can be distinguished. The high content of folic acid in vegetable crops. These include carrots, beets, pumpkins, green leafy vegetables, radishes, tomatoes, green peas, cauliflower.
Oranges, bananas, apricots, peaches, pears, apples, grapes, melon, etc., as well as juices from these fruits are very rich in vitamin B9.
Among the nuts leading, hazelnuts, walnuts, peanuts, almonds. Especially a lot of folic acid in cereals, buckwheat, barley, rice, pearl barley. And also in bakery products from wholemeal flour.
It must be remembered that a lack of this vitamin can cause harm to the body. A lack of folic acid can provoke aggression, depression or constant discontent in a person. Headache, insomnia, weakness, loss of appetite may appear.